How to exercise upper body muscles at home, how to build whole body muscles at home

Triceps brachial flexion and extension.

Starting position. Hold the barbell with both hands or hold a dumbbell with both hands. After lifting it high above the top, bend your elbows so that your forearms drop back. Whole.

Stand upright or sit on a stool.

Action process. Keep your upper arms close to your ears and keep them upright and not shaking. Contract the triceps, gradually extend the elbow joint, and lift the forearm up until the arm is fully straightened and the triceps are completely tightened.

Hold still for a second, then flex your elbows and slowly lower your forearms to the starting position, allowing your triceps to stretch as much as possible.

Breathing method. Inhale as you extend your forearms and exhale as you flex down.

Pay attention to the main points. Do not swing your upper arm when you extend your forearm.

Triceps upper arm bent over and arm flexion and extension.

Starting position. Bend forward, hold the dumbbell with one hand, and prop it out with the other hand or support the knee on the back leg with the other hand, so that the upper arm holding the bell is close to the side and level with the upper body.

Yes. Bend the elbows and let the forearms.

Naturally sagging. Action process.

Hold your upper body and upper arms still, contract your triceps, and stretch your forearms back and up until your arms are fully straightened and fully retracted.

Triceps contraction. Hold still for a second, then bend your elbows and slowly lower your forearms to the starting position.

Breathing method. Inhale as you extend your forearms and exhale as you droop.

Pay attention to the main points. When extending the forearm, try not to swing the upper arm up and down, and when the arm is completely straight, lift the wrist up to contract the triceps.

More thoroughly. Triceps upper arm Horizontal arm flexion and extension.

Starting position. Lie flat on the bench, hold the barbell with both hands behind your back or in the front, lift it up, and after your arms are vertical to the ground, bend your elbows and lower your forearms.

Action process. Keep your upper arms moving, contract your triceps, and lift your forearms up until your arms are fully extended. Ststill for a second, thoroughly.

Contract the triceps, then flex the elbows in a controlled way to slowly lower the forearms to the starting position, fully extending the triceps.

Breathing method. Inhale as you extend your forearms and exhale as you droop.

Pay attention to the main points. When the forearm is stretched and lowered, the upper arm should remain in place and not swing.

Triceps of the upper arm Straight arm raised back.

Starting position. Stand upright with the barbell behind your back or in front of you.

Action process. Keeping your arms straight, lift the bar as far back and up as possible. Finally, flex your wrist upwards and contract your triceps as best you can, holding one still.

seconds, lower the barbell to its original position. Relaxes triceps.

Breathing method. Inhale as you lift your arms back and exhale as you descend.

Pay attention to the main points. When raising the arms, the body should not be shaken, and the wrist can be flexed to the highest point possible to completely contract the triceps.

Bend and extend the arms with a chest crunch.

Starting position. Hold a curved bar attached to the tension bar in front of your chest with both hands shoulder-width apart, slightly narrower or tighter. The upper arms are pressed against the ribs. Bend your elbows and bend up.

Forearm. Action process.

Keeping your upper arms still, contract the triceps and muscles of your forearm, and press down firmly on the crook until your arms are fully extended. Hold still for a second and try your best to retract.

Tighten the triceps, flex the elbows, and slowly return the crooks to their original positions.

Breathing method. Inhale as you press down on the bar, and exhale when you retract.

Pay attention to the main points. When pressing down on the handlebar, be sure to lower your arms so that your arms are fully extended. The upper arm should be immobilized. Although the forearm also needs to be forced, the mind should pay attention to the three heads.

Muscle contraction.

Hehe, you're so funny, since it's because you have practiced martial arts, football, track and field, and your lower body is strong, then you can practice boxing, basketball, and weightlifting, but just because the places used in sports are different, then you can coordinate these, of course, you don't have time to play basketball with sports, and you can usually lift dumbbells with your hands.

Do push-ups, if you stick to it every day, you can train it on your arm.

If you want to train your abs, do sit-ups

Family dumbbell program.

Chest and shoulder training:

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back training dumbbell one-arm row 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Abdominal training. Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

B2-head and triple-head training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Push-ups and sit-ups... Buy a dumbbell to train your biceps.

With a pouting (jue) stick, that is, the handle on both sides, the middle is the spring of the middle of the thing, very cheap twenty or thirty can be bought, a group of ten, when there is nothing to break a few groups, very useful, I play this every day.

Which part of the exercise?

If it's abs, do sit-ups; If the humerus is second and third, it is dumbbell; If pectoral muscles, it is better to do push-ups and pull-ups.

Do more push-ups and sit-ups, do 100 first every day, complete it in two parts, and after a while, if you think it's okay, you will lift the light up, and soon you will have muscles.

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.