What are the muscle training methods for each part?

I believe that most men want to have strong pectoral muscles, strong arms, sexy and attractive abdominal muscles, and firm pectoral muscles. However, the methods of muscle training for different parts of the body are very different, and not everyone has mastered these training methods. Some people exercise blindly with high intensity every day, which makes their bodies exhausted and their muscles are not developed. Here are some ways to train your whole body muscles.

Standing single-arm reverse grip curl with a puller, key areas of training: mainly bodybuilding biceps and brachialis, starting position: stand naturally, with feet shoulder-width apart, chest up, abdomen in, and waist tight. Stretch your right arm down by your side, holding the handle with your palm facing forward. Action process: inhale, bend your elbows and slowly pull the tensioner upwards to place your right hand close to your right shoulder, pause for 2 to 3 seconds, then exhale, slowly return to the starting position, and repeat. Training points: When pulling up, keep your upper body straight and do not swing your elbows back and forth.

Barbell bench press, key training areas: pectoralis major, deltoids and triceps. The vast majority of champion bodybuilders consider the overhead press to be the best upper body exercise. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the horizontal bar with your palms facing up, with your hands slightly wider than your shoulders, and your arms straight to support the barbell above your chest. Action process: Stretch your arms straight to both sides, slowly bend your arms, and let the barbell drop vertically until the horizontal bar touches your chest (approximately above the nipple line). Then push up to the open position and repeat. Training tips: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

The above only introduces two types of body muscle training programs. In fact, there are many ways to train body muscles, such as dumbbell bench press, parallel bar flexion and extension, incline barbell bench press, incline dumbbell bench press, lying dumbbell fly, standing double-arm side pulldown and chest press, etc. Most of these exercise methods require the use of fitness equipment, so it is best to go to a gym to exercise.