illustrate

suggestion

illustrate

suggestion

When doing pull-ups, you only need to transfer the strength of the arms to the chest for support. In this way, using the chest muscles to exert force to complete the pull-up exercises can also effectively stimulate the development of the upper side of the chest muscles.

Training 5 days a week, 4 sets of 20 reps per day. (Gradually increase according to your own training volume)

Lie flat on the bench and use the strength of your chest muscles to lift and lower the dumbbells in the "fly" movement. You need to start slowly. What matters is not speed but quality. Dumbbell flyes are a classic exercise for exercising the pectoralis major muscles.

Training 5 days a week, 3 sets a day, 12 reps per set. (Gradually increase according to your own training volume)

Choose a pair of dumbbells suitable for your own strength, lie flat on the fitness bench, and perform "bench press" exercises on the dumbbells with your hands shoulder-width apart. Curls at a slow speed are appropriate.

Training 5 days a week, 3 sets of 10 reps per day. (Gradually increase according to your own training volume)

We need to choose a pair of dumbbells based on our own weight, lie on the fitness bench at a 45-degree angle, lift the dumbbells above our heads with both hands, and then slowly lower them. This cycle can effectively stimulate the upper side of the chest.

Training 5 days a week, 3 sets of 10 reps per day. (Gradually increase according to your own training volume)

It is not much different from the dumbbell bench press, but the weight of the barbell should be a heavy type, such as 60KG or more, depending on your own training conditions.

Training 5 days a week, 3 sets of 8 reps per day. (Gradually increase according to your own training volume)

The chest expander is also a kind of fitness equipment used in our daily life to stimulate the growth of chest muscles. We hold the chest expander firmly with both hands and place it flat on the chest, and pull it back and forth forcefully and slowly.

Training 5 days a week, 3 sets of 8 reps per day. (Gradually increase according to your own training volume)

Lie on your back with your thighs and calves at 90 degrees, your feet shoulder-width apart, and your hands crossed on your shoulders. Exhale, lift your head, shoulder blades off the ground, and inhale to return. Be careful not to hold your head with your arms to avoid putting pressure on the cervical spine.

upper rectus abdominis

Lie on your back with your thighs and calves at 90 degrees, your feet shoulder-width apart, and your hands crossed on your shoulders. Exhale and lift the head, shoulder blades off the ground, and at the same time turn, turning the right shoulder to the position of the left knee. Note that the arms should not hold the head with force to avoid putting pressure on the cervical spine. At the same time, control the muscle force when lifting and do not move too stiffly.

internal oblique, external oblique

Lie on your back, put your feet together, raise your knees perpendicular to your pelvis, and place your hands on your sides. Gu Pan rolls forward and upward to lift off the ground, lifting the lower half of the lumbar spine off the ground. Be careful not to leave the lumbar spine too far off the ground to avoid excessive pressure on the lumbar spine. This action is suitable for intermediate and advanced trainers.

lower part of rectus abdominis

Lie prone, with your forearms and toes touching the ground, lift your chest, draw in your abdomen, sink your shoulders, and keep your head, back, buttocks and heels in the same straight line. Pay attention to the stability of the body and do not let the lumbar spine sink too much.

transversus abdominis

Kneel on the kneeling mat (buy the Abdominal Wheel and get a kneeling mat), hold the handles at both ends of the Abdominal Wheel tightly with both hands, and then slowly push the Abdominal Wheel forward, and your body will follow the sliding Abdominal Wheel to extend forward as much as possible. Then return to the original position; repeat this action. This action can effectively exercise the abdominal and arm muscles. <br>

Do 10-15 reps in each group, and do 3 groups each time.

Stand up straight with your feet slightly wider than shoulder-width apart, then lean down, hold the handle of the abdominal wheel on the ground with both hands, and work together with your waist and abdomen to push the abdominal wheel forward. Keep your breathing smooth and even, and try to avoid holding your breath. This action can exercise the muscles of the waist, abdomen, shoulders and arms well, making the muscles in these parts stronger and more powerful. In addition, this action is somewhat difficult to operate, so friends with a certain fitness foundation can try it. <br>

Do 10-15 reps in each group, and do 3 groups each time.

The exerciser sits on the yoga mat, spreads his legs in a V shape, holds the handle of the abdominal wheel with both hands and pushes forward to extend the body as far forward as possible, and then returns to the original position; repeat this action. The yoga-style training method of the abdominal wheel can exercise the muscles of the arms, chest and abdomen to a certain extent, and is more suitable for girls to practice. <br>

Do 10-15 reps in each group, 3 groups each time.

The exerciser sits on the ground, puts the abdominal wheel behind him, holds the handle of the abdominal wheel tightly with both hands and pushes it back and forth to extend the body as far back as possible, and then returns to the original position; repeat this action. This method can effectively stretch and exercise the muscles and ligaments of the shoulders and back. <br>

Do 10-15 reps in each group, 3 groups each time.

When doing a squat, especially without weights, place your palms in front of your chest and open your elbows toward your legs as you squat. It's best to keep your back as straight as possible, which will maximize hip activation. When you feel it is already easy, you can gradually increase the difficulty by adding a weight or a leg to your chest to perform squats.

It mainly helps you improve your body's flexibility and overall balance.

Start by standing straight, open your legs to a normal position, about a little wider than shoulder width on both sides, and then squat down as if you were sitting on a chair. Secondly, the thighs should remain parallel to the ground. It will definitely give you a burning sensation, but you have to stay focused and not give up. Hold the pose for as long as possible. Based on the workout, beginners should aim for 15-30 seconds while gradually increasing over time. <br>More skilled practitioners can generally maintain it for 5-10 minutes.

A great way for us to add strength and shape to our thighs and buttocks

All you need is a platform that's a little higher than your knees—mid-thigh height is best. Of course, you can start with something lower - like a chair. <br>The method is to step on the chair with one foot, and then use the foot to stand up straight on the chair. At the same time, while standing, raise the knee of the other leg to the height you can reach, and then slowly Just step back slowly and repeat by changing legs several times. Once you become proficient, you can increase the difficulty of the exercise by adding weights to your hands.

It can really activate the buttocks and at the same time give our cardiovascular system a good workout.

Lie on the floor with your feet flat on the ground and your knees pointing up. Lift your hips up until only your feet, shoulders and head are touching the floor. <br>Be sure to lift your buttocks as high as possible and then squeeze your buttocks upwards. Of course, this will become easier soon after you become proficient. At this time, you can try to straighten one leg when raising your buttocks, using only one leg for support. At the same time, you can also add some weight to your abdominal area, such as small dumbbells or a certain amount of water, and use your hands to keep your body stable.

It’s a real butt exercise

You need to kneel on your knees, straighten your arms to both sides, lift one leg from the floor, and push the foot towards the ceiling. Then slowly lower your legs and repeat the exercise with alternating legs. <br>It may be a little uncomfortable at first, and it may also give you cramps, so be sure to do some appropriate stretching after practice. Similarly, after you become proficient, you can add some weight to the ankle joint, such as hanging a small dumbbell between your calf and foot to increase the difficulty.

Exercise your buttocks

Lie on your side—put some extra padding on the floor, such as a thick blanket or yoga mats—then lift one leg, slowly holding it straight for a few seconds before lowering it back down. Once you've finished one side, switch to the other side. This is a method used to work some of the smaller muscles in the legs and buttocks.

Exercise your buttocks

The key is to keep your legs wider than shoulder width, shift your weight to one side, squat on one leg, and keep the other leg straight. When you reach as far as you can, bend the toes of the straight leg upward, hold for a few seconds, and then stretch. After completing one side, shift your weight to the other side, repeat the same action, and then alternate.

A method used to improve our flexibility and balance, it allows your legs and hips to work together more.

Start in a kneeling position, just like the back leg raise before, except that the leg does not have to be straight when you lift it, and you need to maintain a 90° knee bend. Then begin to rotate your hips, reaching your own limits. <br>Do this exercise as often as possible, starting with about 20-30 seconds, three times per set.

It's a great butt workout, improves athletic ability, and strengthens some of the smaller muscle groups in the buttocks and legs.

Lie on your back with your feet on the ground, knees up, hands on the ground on either side of your head, fingers pointing toward your shoulders, and then begin to lift your entire body until your feet and hands support your hips off the floor. Hold this position for as long as possible - 30 - 60 seconds, but no longer than 2 - 3 minutes or too much blood will rush into your head - then slowly contract back and then stretch for 60 - 90 seconds, allowing the blood flow to gradually adjust. Of course, you can also raise one foot to increase the difficulty.

This requires considerable wrist and shoulder mobility, as well as some arm strength, but it's also very effective. It works your glutes, legs, and shoulders all at once, and stretches your abs and entire upper body.

Lie flat on the bed, lift your leg from the ground to about 45°, and then start to lift the other leg up at the same 45° without interruption. Of course, lift it alternately without interruption, just like running in the air. Feel it and practice again. I'm sure you know how to increase the difficulty.

This is a great way to target your abs and glutes

Place your feet shoulder-width apart, stabilize your lower body, tuck your hips, lift your chest and retract your abdomen. Based on the neutral position, hold the barbell with your palms facing up, with your thumbs on top, and clamp your arms and elbow joints to your body. , the grip distance should also be slightly closer. Clamp the body with both arms, stabilize the shoulder blades, slowly raise the arms, bend the elbows, and lift the barbell to the chest position. After a slight pause, slowly lower it down. Do not lower it to the bottom. When maintaining continuous tension, continue to lift it up, and so on. Repeat, pay attention to your breathing and don’t hold your breath.

When you first start practicing, it is recommended to use light weight and use a light barbell to complete the movements. Each movement is about 15 times in one group. Later, if you feel that the weight stimulates the muscles too little, you can slowly increase the weight.

Hold the dumbbell with one hand. The one-handed dumbbell curl requires higher stability. Keep your feet shoulder-width apart, tuck your hips, lift your chest and tuck your abdomen to keep your body stable. Clamp your body with your arms, stabilize your shoulder blades, and lift slowly. Raise your arms, bend your elbows, and lift the dumbbells to your chest. After a slight pause, lower them slowly. Do not lower them to the bottom. When maintaining continuous tension, continue to lift them up. Be careful not to hold your breath.

When you first start practicing, it is recommended to use light weight and use light dumbbells to complete the movements. Each movement should be done in groups of about 15. Later, if you feel that the weight stimulates the muscles too little, you can slowly increase the weight.

You need to prepare a flat bench or a substitute, bend one leg at the knee, kneel on the bench, and support the body with the hand on the same side. Lean your upper body forward and fix it, draw in your abdomen, lift your chest, and straighten your waist. Hold the dumbbell in the other hand, put the arm close to the side of the body, and pull it up to the highest point. Feel the latissimus dorsi muscle to fully tighten and bring the arm to the same height as the body. At this position, extend the elbow and move the shoulder toward the body. But the shoulder blades should not be buckled inward. The shoulder blades should be kept in a neutral position. Swing the forearms backward, slowly lower the arms and even the rear forearms to the starting position of elbow extension. Control your breathing and stabilize your hands.

A set of about 15 for each movement