What are the exercises for bodybuilding?

Everyone's bodybuilding training method is naturally very different, and it still depends on each person's physical condition. However, most of these bodybuilding training methods are aimed at male friends. This is mainly because only male friends want to have muscles in their bodies, while female friends are more pursuing the curves of their bodies, and the training methods of different parts are also completely different.

Biceps

The bulge in the front of your upper arm is the biceps brachii. Basic movements: 1. Curl your arms. You can do this while standing or sitting. You can use the dumbbells or barbells with your forward or reverse grip. The upper arms must be pressed against the armpits, and the force of the contraction of the biceps should be used to bend the hands as far as possible toward the chest. 2. The reverse narrow grip pull-up also uses the force of the biceps contraction to achieve the purpose of exercise. (Practice six sets, 12-15 times each set).

Triceps

The bulge at the back of your upper arm is the triceps brachii. Training your triceps can give your arms clear muscle lines. Basic movements: 1. There are two movements: forward grip and reverse grip. Lie flat on a wide bench with your face up, hold the barbell tightly with your hands shoulder-width apart, and lift it up. Then, using your elbows as a fulcrum, slowly bend backward to the top of your head, and then use the contraction force of your triceps to return the barbell to its original position. (Practice six sets, 12-15 times each set).

Deltoid muscle

The muscles on the shoulders are the deltoids, which are divided into the anterior, middle and posterior bundles. Basic movements: 1. Forward bend, hold the dumbbells or barbell in front of your body, with a grip as wide as your shoulders. Lift your arms forward with force, making your arms 90 degrees to your body (practice six sets, 12-15 times each set). 2. Middle bundle, hold the dumbbells beside you, raise your arms horizontally from both sides to the top of your head. (Practice six sets, 12-15 times each set). 3. Back bend: hold the barbell with both hands wider than shoulder width, place the barbell behind the neck, stretch your arms upward to push up the barbell, then slowly bend your arms and place the barbell in the original position behind the neck and shoulders. (Practice six sets, 12-15 times each set).

Abdominal muscles

The waist and abdominal muscles are relatively difficult to train and require hard work. Basic movements: 1. Incline sit-ups. No more explanation for this movement. 2. Lie on your back and raise your legs. Lie flat on a bench, hold the head of the bench with both hands, use the strength of your waist and abdomen to lift your feet and then bend your body. 3. Lie flat on the bench with both ends raised. Straighten your upper arms and legs. Swing your arms straight, using your hips as a fulcrum. Fold your upper body and legs at the same time, and use your hands to touch your raised toes. 4. Bow with weight behind your neck. Place the barbell behind your neck, slowly bend your body forward to form 90 degrees with your legs, and then use the strength of your waist to return to the original position. (Practice six sets, 12-15 times each set).

If you want to develop your abdominal muscles, you should do more difficult movements. This is because this part of our body is most likely to accumulate fat, and naturally it is also the hardest place to lose fat. Therefore, only high-intensity movements can make the muscles in this area bleed, such as incline sit-ups. This movement requires attention to safety.