How to exercise pecs, abs, triceps and biceps

Hello, below.

One: 2 head muscles: standing dumbbell hammer curl.

a.Focus on the areas of exercise: mainly toning the brachii and biceps muscles.

b.Starting position: Standing or sitting, arms straight and naturally drooping, holding dumbbells in hand, tiger mouth facing forward.

c.Action process: The two upper arms at the same time with the elbow as the axis through the body sideways bend with dumbbells, the upper and forearms tighten hard, stop for 2-3 seconds, then exhale, hold the bell and slowly lower it to the side of the body, repeat the exercise.

d.Training points: When holding the curl, the two upper arms are fixed, the straight wrist holds the bell, and the inertia force of the upper body swing is not allowed.

Two: 3 head muscles: prone arm flexion and extension.

a.Focus on the area of work: triceps.

b.Starting position: Stand naturally at one end of the stool, bend your upper body forward until your back is parallel to the ground, support your left hand on the stool with your palm, hold a dumbbell in your right hand, bend your elbow so that your right upper arm is close to your body side and parallel to your back, and your forearm hangs down.

c.Action process: Hold the bell, the upper arm is close to the body, fix the elbow position, hold the bell back and up until the arm is straight, and then slowly lower it to restore.

Only the forearms move up and down. D: Training Points:

Using the "isolation training principle", hold the bell until the whole arm is straight, so that the triceps muscle is completely contracted, remain still and count silently, and then put down to restore.

3. Abdominal muscles: main actions: crunches and supine leg press The action of crunches is similar to sit-ups, but the calves are bent at 90 degrees, and the hands should be placed in front of the chest to avoid borrowing force, and then rely on the strength of the abdominal muscles to roll up the body, do not rely on the waist to make force.

Supine leg press: Lie flat on the ground, keep your upper body still, leave the ground below your buttocks, keep your thighs and calves straight, move your thighs in the direction of the vertical ground, and squeeze your lower abs! If you do this, you need to practice every day.

Fourth, pectoralis major muscle.

Dumbbell birds, flat reclining birds, upward reclining birds (head higher than hips), lower oblique birds (head lower than hips), pay attention!! No matter which one it is, you have to hold the dumbbell in both hands perpendicular to the ground, perpendicular to the ground! With the tiger's mouth facing each other, bend your elbows slightly so that your lower arms are at a 120-degree angle to your upper arms, and then slide your arms down the sides with your shoulders as the axis (like a bird flying).

And so on and so forth. Bench press, divided into flat bench press, incline bench press, incline bench press, I don't think you need to repeat the action, right?? You can refer to Asuka as a reference, if you really don't understand, then you can ask, okay???

That's about it, I hope it helps.

Happy working out.

Sit-ups (half back, all down. Legs up, both ends up), push-ups (arms are divided into flat shoulders, above shoulders, and in front of the chest. ）。The easiest and most effective, but you have to stick to it, and eat eggs, 5 eggs a day (only egg whites, not egg yolks).

The simplest and the most difficult, it depends on whether you are afraid of hardship, just a sport, pull-ups, radial muscle groups of fingers, biceps, triceps, pectoralis major, etc., latissimus dorsi erector spinae, you can get the maximum training 10*10

First of all, you have to keep practicing, which is the most important thing. Do push-ups to train pectoral muscles: Do sit-ups to train abdominal muscles, and the best way to train triceps and biceps is to use tools to practice. Also, after you get used to the exercise, you should pay attention to the difficulty of strengthening (I strengthen every day).

Pectoral muscles with upstairs.

Biceps muscles should be exercised with dumbbells.

Dumbbells are also used for triceps, so you can sit on a copy chair and turn up and raise your abs to do a sit-up.

It's about persistence.

Start with push-ups, 3 sets of push-ups each time, rest for 2 minutes in the middle of each set until exhausted, then do sit-ups for 50 sets of 4 sets, and rest for one minute in between.

Once you've done this, you'll be satisfied.

The best way is to do 200 push-ups a day, 50-100 sit-ups, and 30-50 pull-ups! A month noticeable!

High-intensity sit-ups, push-ups, do as much as you can.

Do 100 palms every morning.