Eight muscle groups exercise methods deltoid

deltoid

Lift the dumbbell to your chest, then open it outward at first, then push it up, and then turn it to your chest when you lower it. Observe your shoulders during practice and keep them tight.

biceps brachii

Legs apart, shoulder width apart. Arms fully extended, palms inward to pick up dumbbells. Bend to the chest position. Do two groups at a time, 6 to 8 times in each group.

triceps brachii

Hold the Barbell on the top of your head, straighten your arms, bend your elbows and slowly lower the Barbell to the back of your neck, stopping at a position where your forearm is just above the ground; Pause for a while, then use your upper arm to lift the barbell back to its original position.

Back muscle group

Exercise method of trapezius muscle: standing or sitting, holding dumbbells in both hands at the side of the body, abdomen, chest and chin slightly retracted. The upper side of trapezius muscle exerts force to drive the scapula to lift (shrug), stay at the highest point for one second, and then return to the starting position.
Exercise method of sleeve muscles: stand on one side of the stretcher, adjust the pulley of the stretcher to the waist position, pull the bracelet with the outer arm, keep the elbow close to the body during exercise, and stretch the stretcher along the inner side of the arc image to keep the forearm parallel to the ground.

Chest muscle group

Exercise method of pectoralis major: common methods include flat bench press, 3-5 groups each time, 10-20 in a group; Or open your arms and clamp your chest, 15-20 in a group, 3-5 groups at a time, mainly to exercise the middle seam of the chest muscle to make the thickness of the chest muscle obvious.
Exercise method of pectoralis minor: Flexion and extension of parallel bars arm can also effectively exercise pectoralis minor. Because the pectoralis minor muscle is mainly a flexion-extension muscle, it will be driven when the chest is forced.

Abdominal muscle group

Transverse abdominis exercise method: stand, put the barbell on your shoulders, and hold the barbell with both hands to keep balance. Turn the body left and right by the side waist, and the rotation range is about 45 degrees.
Exercise methods of internal oblique muscles: upper abdominal sit-ups, lower abdominal curl movements, lateral abdominal rotation muscle groups, resistance ball lateral abdominal training, internal and external oblique muscle training, waist rotation machine, rod-shaped push-ups, etc.
Exercise method of rectus abdominis: Fix your body on a Roman chair, cling to the backrest, put your legs together vertically and downward, quickly lift your legs to the level of the ground, stay for 1-2 seconds and then slowly put them down.
Hip muscle group

Training method of gluteus maximus: stand facing Huck machine, hold Huck machine on your shoulders, grasp the handrail with both hands, tighten the core muscles, bend your hips and squat down, then squat up with your gluteus muscles and return to the starting position.
Exercise method of gluteus medius: Use elastic belt to complete lateral walking, and then walk sideways back and forth with a certain space. Pay attention to the posture of the upper body and the range of leg movement, with constant weight, and do it 12-15 times or 10-12 times in each group.
Gluteus minimus's exercise method: Lie on your back with your face up, bend your knees, and put your feet on unstable objects, such as a flat ball, a small pillow or a rolled-up towel (8-15cm high). Straighten your left leg, contract gluteus muscles, lift your crotch, and then put your crotch back on the ground. Do it 12 to 15 times, and then do it on the other side.
 
 

Leg muscle group

Leg muscles include thigh muscles and calf muscles. The thigh is divided into three muscle groups: anterolateral, posterior and medial. The calf muscles are also divided into anterior group, posterior group and lateral group. Among them, quadriceps femoris, biceps femoris and triceps femoris are the most important muscles in leg muscles.

Quadriceps femoris: Leg flexion and extension in sitting position is an ideal action for sculpting the shape and line of quadriceps femoris, which will make the muscle line in the front of thigh clearer.
Biceps femoris: Leg bending in sitting position is an isolated action to exercise Biceps femoris. Professional athletes can pull out Biceps femoris like a "wire rope" by using this exercise before the game.
Triceps femoris: lift heel is the main means to develop triceps femoris, and lift heel, a barbell behind the neck, and lift heel, a Smith machine, are the most representative in standing posture.