How to exercise pectorals, abs, arm muscles, deltoids

Buy a dumbbell how to exercise instructions are there.

Warm up for 10 minutes before each workout (jump rope, jump steps, frog jump is fine).

Exercise the pectoral muscles: dumbbell plank chest press Do three sets of twelve reps each with a one-minute interval.

Action points: Find a bench, hold dumbbells with both hands and lie on the stool, straighten your fists with your hands facing each other, just above your chest, keep your feet apart to maintain your body balance, and then slowly fall, bend your elbows during the fall, your forearms are vertical to the ground, feel the pectoralis major muscle stretch, and then return to the starting position!

Deltoid exercises: Dumbbell seated shoulder press 3 sets of 12 reps with 1 minute interval.

Action points: Find a chair with a backrest, sit on it with dumbbells in both hands, keep your feet apart and your back straight and fully lean on the chair, then raise the dumbbells on both sides of your ears with both hands, the big arm and the lower arm are at 90 degrees, and push the dumbbells up to the top of your head with your shoulders, remember that it must be just above your head! Pause at the highest point, then slowly fall back to the starting position, ab exercises: sit-ups Supine leg press.

Action points: I won't talk much about sit-ups.

Supine leg press Find a bench, sit on the edge of the stool with half of your buttocks, and then lie down, your legs are tight, and your legs are lifted up with your abdomen, and you can lift your legs to 90 degrees from your upper body and lower body, and then slowly fall, and you must be slow in the process of falling, so that your abdomen is always stressed!

The most important thing in exercise is to master the key points, scientific fitness, only in this way can you get twice the result with half the effort, if you don't know how to practice randomly, it is easy to strain or deform the muscles, and don't forget to stretch after each group is done!

Find a personal trainer and train systematically and scientifically. Muscles should be trained in a balanced manner. If you only pay attention to local training, it will cause changes in the weight loss, such as the tightness of the pectoralis major muscle, which will cause the original shoulder. It doesn't matter that you need to train all three muscles alone.

Pectoral muscles arm strength device.

Abs Sit-ups Birds.

If you want to exercise the deltoid muscles of the arms, then the pull-ups are a must-try, and insisting on 50 sets a day will definitely make your deltoid muscles look very firm and tight.

People with broad shoulders have no lines when they first start working out and can't practice presses all the time, which will cause the deltoid muscles to not be full, and they have to do super group training to pump blood to the shoulders, so that the shoulders can develop more balanced.

Deltoid muscles (anterior fascicle, middle fascicle).

Synergistic muscles: coracobrachial, trapezius, pectoralis major, triceps, infraspinatus.

Starting position: Hold the bar with both hands shoulder-width apart, lift the bar to your shoulders with palms up. Chest and waist, look at the eyes.

Ahead. Procedure: Inhale and push the barbell up against your face until your arms are straight above your head. After reaching the "peak contraction" level, stop for a while.

Arrange. Then, exhale and return to the starting position.

Do this exercise in 4-6 sets of 8-15 reps.

The pectoral muscles should be done every day to do push-ups, the number should gradually increase, to be grouped, such as a group of 20, after each group can rest for 1 minute, such as doing 2 sets today, tomorrow to strive to do 3 groups, the day after tomorrow 4 groups or more, must do more and more, so that you can break through the limit, if you can persevere, generally after 2 weeks the pectoral muscles will have obvious changes.

The deltoid muscle is divided into three bundles: anterior, middle, and posterior. You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly. Do push-ups (put your feet high so that your body is at 45 degrees, and do it slowly and in place) or face forward, prop your hands behind your back on a chair or sofa, and lay your feet flat on the chair to do arm bends; Bench press with dumbbells (either heavy or barbell) can be an effective way to train the pectoralis major.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles.

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Persistence, persistence and persistence This is the most effective.