What are muscle exercises?

I believe that today's friends are all pursuing a perfect body, especially young friends. In the gym, you can often see them using various equipment to work out their muscles. However, some male friends, although they have persisted in exercising for a long time, cannot get the expected results. This makes many friends puzzled. In fact, this is mainly related to your exercise posture and movements. Therefore, it is very important to choose a correct exercise method. Let us introduce it in detail below.

Stand underneath the bar and squat down, placing your hands on the ground between your legs. Jump your feet back into a push-up starting position, then jump your legs forward into a squat position with your hands still on the ground. Stand up straight, jump up to grab the bar, and do a pull-up.

This movement can exercise your quadriceps, chest, latissimus dorsi, triceps, thighs, waist and abdomen. It can exercise muscle groups all over the body and help you develop a V-shaped bodybuilding posture.

Lie on your back with your knees bent at 90 degrees and your feet flat on the ground. You can have a companion stand lightly on your feet, or place them under an object to secure them. Starting with this movement, use the strength of your waist, abdomen, legs and feet to stand up and face your partner who is assisting you. Then return to the starting position and repeat the above movements.

1. Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and thoroughly stretch the pectoralis major.

2. Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest.

Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position.

Note: To prevent damage, the lowering process should not be too fast.

2. Shoulders

Shoulder (deltoid)

1. Push-up: Mainly train the anterior, middle and posterior bundles of the deltoid muscles.

Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

2. Lateral raise: mainly trains the middle bundle of the deltoid muscle.

Action: Hold dumbbells in both hands and let them hang in front of your legs. Lean your body forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. It can also be done with one arm, alternating between the two arms.

3. Lateral raise: mainly exercises the posterior deltoid muscle.

Action: Hold dumbbells in both hands with your palms facing each other, bend over and bend your knees, keep your body stable, raise your arms to both sides, and then control and slowly return to the original position.

4. Shrug: mainly exercises the trapezius muscles.

Action: Hold dumbbells with both hands and let them hang at your sides, bend your knees slightly, lean your upper body forward slightly, lift your shoulders fully, try to touch your earlobes with your shoulder blades, pause for a moment, and then slowly and controlledly return to the original position.

In the above text, we mainly introduced in detail the methods of muscle training. Although there are many methods of muscle training on the Internet or other places, it is recommended that friends do not blindly believe them, because only the method that suits you is the best method. The movements we introduced above are all more targeted, so friends can try them.