Physical fitness
Run 6 laps of the playground every night
Power
1. ChestChest (pectoralis major)
1. Bench press: Mainly trains the thickness of the pectoralis major muscle and thoracic groove.
Action: Lie on a supine bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return. Tip: Push up and down in an arc to fully contract and stretch the pectoralis major muscles.
2. Incline press: Mainly trains the upper chest muscles.
Action: The essentials of the action are the same as the bench press. The difference is that the bench is adjusted toDo it while lying on it at an angle of 30 to 40 degrees.
3. Lying Fly: Mainly practice the middle groove of the chest.
Action: Lie on a supine bench, holding dumbbells in both hands, palms facing each other, with both arms naturally straight above the chest, slightly bending the elbows and lowering the dumbbells to the lowest point in an arc to both sides, fully stretching the chest muscles, and contracting the chest muscles to move the two arms. The arm arc is lifted up and restored.
4. Supine straight arm pull-up: The best action to expand the chest and train the pectoralis major and serratus anterior muscles.
Action: Lie on your back on a bench with your shoulders on the bench, feet on the ground, hold one end of the dumbbell with both hands above your chest, slowly lower (drop) the dumbbell behind your head with your shoulders as the axis (feel the stretch of your chest muscles and ribcage), and bring it to the limit Then lift the dumbbells to restore.
Note: To prevent damage, the lowering process should not be too fast.
2. ShouldersShoulder (deltoid)
1. Press: Mainly train the front, middle and rear deltoid muscles.
Action: Sitting position, holding dumbbells by your sides with both hands, elbows abducted, palms facing forward, push the dumbbells in an arc to the highest point, pause, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or you can do it alternately with one arm.
2. Lateral raises: Mainly trains the middle deltoid muscles.
Action: Hold dumbbells in both hands and hang them in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position, pause for a moment, and then control the shoulder muscles Restore slowly. It can also be done with one arm and alternate between the two arms.
3. Bend over side raise: Mainly trains the rear deltoid muscles.
Action: Hold dumbbells in both hands, palms facing each other, lean overBend your knees, stabilize your body, raise your arms to both sides, and then slowly return to control.
4. Shoulder shrug: mainly trains the trapezius muscles.
Action: Hold dumbbells in both hands hanging by your sides, bend your knees slightly, lean your upper body slightly forward, fully lift your shoulders, try to touch your acromions to your earlobes, pause for a moment, and then slowly return to control.
3. BackBack (lats)
1. Bent over and row with both arms: Mainly trains the latissimus dorsi muscles.
Action: Lean over and bend your knees slightly, holding a dumbbell in each hand, hanging in front of and below the body, using the contraction force of the latissimus dorsi to lift the dumbbell to elbow and shoulder height or slightly
Above the shoulder position, pause for a moment, and then use the tension of the latissimus dorsi to control the dumbbells to slowly return. Note: When rowing, the latissimus dorsi muscle is mainly contracted and stretched, and the upper body should not be raised to avoid borrowing force.
2. Bent over and single-arm rowing: mainly train the outer side of the back and lower back.
Action: Hold a dumbbell with your palm facing inward, and support the fixed object at the knee of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), pause for a moment, and then slowly and controlledly return the dumbbells (the back muscles are fully stretched). After completing one side, switch to the other side.
3. Stiff-leg deadlift: Mainly trains the lower back, gluteus maximus and biceps femoris.
Action: Hold a dumbbell in each hand and hang it in front of your body. Stand with your feet naturally open, shoulder-width apart, straight legs, back straight, bend your body forward, and raise your head until your upper body is approximately parallel to the ground. Then the lower back muscles contract to restore the upper body. Note: To maintain tension, the dumbbells should not touch the ground when bending forward. Don't move too fast.
IV. Biceps Biceps
1. Alternating curls: Mainly train the biceps and isolate the biceps.
Action: Sitting (or standing), hold dumbbells hanging by your sides with both hands, palms facing each other, and elbows on both sides of the body. Use the elbow joint as the fulcrum, curl upwards, and at the same time externally rotate the forearm with the palm facing upward. Raise it to the highest point and tighten the biceps, pause for a moment, and then control the return. Do it in rotation.
2. Ideological Curls: Mainly trains the peak of the biceps brachii.
Action: Stand, bend your upper body forward naturally, hold a dumbbell in one hand and hang it in front of your body, and place your upper arm against the knee or leg on the same side. Bend the other hand and place it on the knee or leg on the same side to stabilize the body. Curl the arm holding the dumbbell upwards to the highest point to contract the biceps to the limit, pause for a moment, and then slowly return to the original position.
3. Side curls: Mainly trains the brachialis and forearm muscles.
Action: Sitting (or standing), hold a dumbbell in each hand hanging by the side of the body, palms facing each other, upper arms close to the side of the body, with the elbow joint as the fulcrum, curl upwards with force to the highest point, pause for a moment, and then slowly return. Tip: Both arms can be done at the same time or alternately.
5. TricepsTriceps
1. Arm flexion and extension at the back of the neck: Mainly exercises the triceps brachii.
Action: Sitting (or standing), hold one end of a dumbbell with both hands above the back of the neck, palms facing forward, with the upper arms fixed, using the elbow as the fulcrum to do arm extension. Tip: Both arms can be done at the same time or alternately.
2. Bending arm flexion and extension: mainly exercises the upper part of the triceps brachii.
Action: Lean over, stand with your feet forward and backward into a lunge, hold your front leg and knee with one hand to stabilize your body, hold a dumbbell with the other, and keep your upper arms close to your side. Stretch the triceps brachii forcefully backward and upward until the forearm is parallel to the ground, causing the triceps brachii to contract to its limit, pause for a moment, and then slowly return to the original position.
6. Legs Thigh (quadriceps)
1. Squats: Mainly train the thigh muscles and gluteus maximus.
Action: Hold a dumbbell in each hand at the side of the body, or place the dumbbell slightly higher than the shoulder. Control it steadily. Stand with your feet naturally open about shoulder width, with your feet slightly in a figure-eight shape. Keep your chest high and your waist and back tucked in. tight. Bend your knees and squat down to the lowest position, then contract your thighs to squat back up.
2. Lunge Squat: Mainly trains the gluteus maximus, biceps femoris and quadriceps muscles.
Action: Hold the bell in both hands, stand with your feet naturally open, take a step forward with your right foot, bend your knees, and make the knees of your back legs almost close to the ground, forming a lunge squat. After completing the prescribed number of times on one leg, switch to the other leg and do it forward.
3. Prone leg curl: Mainly exercises the biceps femoris.
Action: Lie prone on a bench, hold dumbbells between your feet or tie dumbbells to your ankles, your calves hanging in the air, hold the ends of the bench with both hands, and straighten your legs. Then exert force on the biceps femoris, bend the calf, and reach the highest point so that the biceps femoris is in the "peak contraction" position. Pause for a moment, and then slowly and slowly return to the position controlled by the tension of the biceps femoris.
Seven. CalfCalf
Standing single-leg heel raise: mainly exercises the calf muscles.
Action: Hold a dumbbell in one hand, hold a fixed object in the other hand, stand on the pedal with the front foot of one foot, lower the heel to the lowest point as much as possible, and bend the other leg to lift the calf. Contract the calf muscles to lift the heel to the highest point, pause briefly, and then slowly return to the original position. Do it alternately with both legs.
The so-called aerobic exercise before meant that the intensity was not high, and the purpose of warm-up was to prevent physical injuries.
Beginners who are just starting out can use the two-day-one-break system, which means two days of practice and one day of rest
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