Exercise the important brawn groups of human

chest barbell bench press
A.
key training areas: the pectoralis major, deltoids and triceps. Most champion bodybuilders elected as the Yang holding the best upper body exercise movements. B. Start position: Sit on flat bench press bench, feet flat on floor. Two hands hold the bars up, shoulder to shoulder with both hands slightly wider spacing of these, his arms straight barbell support to live in the upper chest. C. Action process: the two-arm open to both sides, his arms slowly flexion, vertical bar down until the bars come into adjoin with the chest (approximately close to the breast line side). Then push up until the opening position, repeat. D. Training Points: Do not arch the back and buttocks, or hold your breath, it would be out of control muscles is dangerous.


A. dumbbell bench reception exercises focus areas: the pectoralis major, deltoids and triceps. B. Start position: Sit on flat bench press bench, feet flat on floor. Two hands holding the dumbbells straight up. C. Action process: the two-arm open to both sides, his arms slowly flexion, dumbbell vertical drop, down to the lowest, that is promoting for cook, when pushed breath. Then push up until the prologue position, repeat. D. Training Points: Do not arc the back and buttocks, or hold your breath, it would be out of control muscles is hazardous.

Parallel Bar Dip
A, key training areas: mainly the lower pectoralis major muscle, followed by the triceps and deltoid. B, beginning: Two best rod spacing wider than shoulder width, two-hand bar support into the straight arm, chest, abdomen, legs straight and close together like abatement was sagging. C, action process: breath, elbow bent arm, the body down until your arms bent down to the lowest position, cited the head should be forward, elbows outreach, so that the full stretch pectoralis major stretch. Then inhale to a sudden contraction of the pectoralis major Supporter arms, the body up until arms are fully extended; when the pry arm than horizontal position, the hips slightly behind reduction, body was Arms straight, the pectoralis major is fully tightened state. Repeat the exercise. D, Training Points: action should be carried out slowly, not by the body help to complete the action runout; hold up when the faster, chest, looked up, abdomen, do not shrug; to increase the training intensity weight-bearing exercises in the waist.

ramp barbell exercise bench press
A. key areas: the upper part of pectoralis major muscle, followed by the deltoid and triceps before the beam. B. Start position: Sit in the oblique angle of 35-45 degrees for the bench press bench. C. Action Process: shoulder to shoulder with both hands slightly wider spacing of these, his arms straight and shoulder support to live at the top of the bar. Down to the upper chest (near the collarbone Office) when the suction. When the bars of a contact with the chest, that is promoting for cook, when pushed breath. D. Training Points: The grip is generally accepted by a wide margin, at the bars down in the clavicle, this method makes the chest muscles need them power.

inclined dumbbell bench press on the key
A. Exercise areas: the upper part of pectoralis major muscle, followed by the deltoid and triceps before the beam. B. Start position: Sit in the oblique angle of 35-45 degrees for the bench press bench. C. Action process: arms straight holding dumbbells at the top of the shoulder. Down to the upper chest (near the collarbone Office) when the suction. Down to the lowest, that is to subserve as a cook, when pushed breath. D. Essential Training: exercise process will mainly concentrate on the pectoralis major, so that the chest is always in a state of tension. The triceps as a secondary additional power.

supine dumbbell exercises birds
A. key areas: the pectoralis major and deltoid. B. Start position: Sit on flat bench press bench, holding dumbbells each hand, palm relative, pushing until the arms straight,GHD Hair Straightener, support in the upper chest. C. Action process: the two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells down to the sides of the chest muscles are fully stretched sensations in the arm below the shoulder level down. When the dumbbell down, make a deep breath. Who lifted back into place when the bell Xunyuan Lu breath. D. Training Points: If dumbbells to the sides fell, his arms were stretched state, such as the chest muscles would be difficult to get the feeling of stretching and muscle contraction.

standing down side of the folder arms chest
A, key training areas: the Main Body of pectoralis major and deltoid. The position of touching the handle tall, fit is the upper chest; grip in the middle or lower position, fit and is in the chest or lower chest muscles. B, Start Position: feet open, shoulder width, the body below the chest standing, his arms on the lift side, elbow slightly bent, his hands were holding the chest down to the center of the end of the handle. The focus should be on the downward intention of 45 degrees. (Not less than 30 degrees). C, action process: breathing, upper body slightly forward, his arms from the folder on the hard slash to the chest down to submit $ & * state, until the two chest touching the handle. Pause 2-4 seconds, then exhale slowly restored. Repeat the exercise. D, Training Points: always keep the upper body slightly forward, back and forth are not allowed to help; to fully stretch muscle, slow and rhythmic movements to be carried out; completion of a balanced force action arms, to prevent sudden yank or restore action.

sitting bent clip chest
A, key training areas: the pectoralis major muscle and the shoulder deltoid team B, the beginning position: sitting in a nailed chair butterfly trainer, abdomen, chest, tight waist, upper body upright, two-arm resistance device pad on the arm, the arm perpendicular apt the ground, the upper arm parallel apt the ground. C, movement process: breathing, his weapon in the meantime force the folder to the navel of the chest, so namely the resistance of separating the 2 devices with touch as much as likely, pause 2-3 seconds, then breathe slowly reinstated. D, Training Points: Note that operation is completed to be smooth, tranquilize, drastic mow to discourage sudden activities.

Incline dumbbell exercises birds
A. key areas: the upper chest and deltoid. B. Start position: Sit on the bench inclined bench, holding dumbbells each hand, palm relative, pushing until the arms straight. C. Action process: the two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells down to the sides of the chest muscles are fully stretched emotion. When the dumbbell down, make a deep breath. Who lifted back into place when the bell Xunyuan Lu breath. D. Training Points: If dumbbells to the sides fell, his arms were stretched state, such as the chest muscles would be difficult to get the emotion of stretching and muscle contraction.


triceps
supine exercise after the support
A. key areas: the biceps, pectoralis major, deltoid and teres major and so on. B. start position: supine body, hands slightly behind the patronize in the stool, feet on the lower bench, body parts hanging. C. Action process: breath, shoulders relaxed, arms slowly elbow, the body sank as many as possible (of special note, Shen hip), pause 2-3 seconds, then inhale, stretch the arms hold up the body force rebate. Repeat. D. Essential Training: Arm flexion and extension in the steady speed, the body should be straight, elbows to the arm among the folder. Height or weight-bearing foot elevation can mushroom the difficulty of training, increase the load incentive.

supine bent pull
A. Key training areas: the pectoralis major, triceps, serratus anterior and latissimus dorsi. B. Start position: Sit on a bench, chair-side exposed to the head, back of the head $ & * in the stool of the face, feet touch the ground support. Hold the bars with both hands the central, hands shoulder to shoulder with the narrower spacing of the two hand-held bell behind your head on the ground, so the lower back slightly to straighten. C. Action process: slightly bent arm holding the bell, pull on the barbell to upper chest. Then, bent down to the bar Xunyuan Lu slightly off the ground after the first (the bar does not touch the ground.) Lahti on the force since then. Repeat. D. Training Points: You can pull a larger weight to do bent arm, straight arm pull and do a approximation, so that the training will receive a larger effect.

standing neck flexion and extension arm exercise
A. key areas: the major bodybuilding triceps. . B. starting position: the body upright, his hands are holding or anti-grip barbell, the upper arm fixed to the sides of the head flexion. C. Action process: inspiration,GHD Straighteners NZ, to the elbow axis, force the forearm and straight on the migrate, pause 2-3 seconds. Then inhale, slowly bent down to restore to the back of the cervix, repeat the discipline. D. Training points: the upper arm must be near to the ears and elbows clamping, upper arm perpendicular to the ground to nourish fashion, the two tip of elbow vertically ascent, no to shake forward afterward the leveraging.

narrow grip elected
A. Key training areas: the medial part of pectoralis major, deltoid and triceps before the beam. B. Start position: prone on a bench, feet flat on floor,GHD Deluxe Midnight 2011, in order to maintain body balance. Hold the bars with both hands the middle distance 4-6 inches, his arms held straight upon the bell support on the shoulders. C. Action Process: flexion of arms slowly down to the bars reach the chest. Then push up until the start position, repeat the exercise. D. Training Points: Wide grip bench press exercise is mainly pectoralis major, from inside to outside evolution.

sitting arm neck flexion and extension arm
A. Key training areas: triceps. B. Start position: sitting on bench, feet flat on floor, right hand holding the bell, palms forward, straight in the overhead bin. Left, left hand on the left waist. C. Action process: the right upper arm close to the right side of the ear, are not allowed to move. Bell Park held a half above the arc down to the left shoulder, holding the bell falling as low as possible. Then, the contraction of the right arm triceps, holding up the lift to restore the bell. Repeat. Left and right hand alternately doing, to realize the same digit of times. D. Training Highlights: support to the head after the bell down diagonally down to the rear than the direct effect of better training. Legislative arm flexion and extension


A. overlooking key training areas: triceps. B. Start Position: Standing in the stool of one end of the natural, upper body flexion to the back and parallel to the ground, his left hand to the palm support at the bench,GHD Green Butterfly 2011, right hand holding dumbbell, elbow, right arm close to parallel with the back side of the body, forearms drooping . C. Action Process: hand bell, upper arm close, fixed elbow position, holding the bell above the lift to the arm straight back, then slowly down to restore. Only the forearm up and down play. D: Essential Training: Using standing chest, arms, elbow under pressure
A, key training areas: the triceps and elbow muscles. B, the starting position: the face of arm strength training machines standing feet apart, chest and abdomen showed a tight waist and body shape, bent and his hands buttoned resistance at both ends of the handle bars, hands fewer than shoulder width distance. Elbow close to the side of the body, C, action process: breathing, support the resistance arm forced down the pressure bar, the arm straight, pause 2 to 3 seconds. Then exhale, slowly restored. Repeat the exercise. D, Training Points: Note moves to stretch, when the joints close to the side of the body, to prevent pressure to the middle of fierce pressure or for failure to complete successfully. Leveraging the body do not reach their heads off.

shoulder, back, neck muscles exercise

wide grip chin-up
A, key training areas: the latissimus dorsi and shoulder muscles. B, the starting position: arms hanging in the single-pole, two-handed grip from the wide forehand grip rails, making back the following location to relax, latissimus dorsi full stretch, lift both legs bent. C, action process: breathing, concentration of latissimus dorsi muscle contraction force, bent on the chin to the back of the neck opening so close to or touching the horizontal bar, pause 2-3 seconds. Then exhale to control the latissimus dorsi muscle contraction force, to restore the body to decline slowly. Repeat the exercise. D, Training Points: Do not move the body back and forth during the use of inertia to give assist; body sagging, the scapular to relax. To fully stretch the latissimus dorsi.

Set the bar overlooking the boating
A. Key training areas: the main is to exercise the largest muscles on the back - latissimus dorsi, emulated by the trapezius, infraspinatus muscle , straight backbone, after the beam deltoid, biceps and forearm forcible. B. Start Position: feet shoulder width to open the upper body parallel to the ground before the anthem, knees slightly, pedaled by a sense of back muscles do not tighten. Two palm inward, spaced shoulder length, arms hanging straight and holding the peal C. Action process: the upper arm toward the two sides filed bars close, until the bars touch down on the abdomen and then slowly restored, repeat. D: Essential Training: Most of the sportsmen in the training of the action, using a wide grasp scope, which makes the muscles are stimulated in different parts. In saying the peal, it should use the back muscles are contractile force, not just to move up heaviness merely.

prone to stand
A. Key training areas: the Main Body to the Ministry of the sacral spinal muscle and other muscles. B. Start position: prone on the mat or the pommel horse, upper body flexion, two feet fixed, your head or shoulder the barbell with both hands. C. Action process: inspiration, full of upper body bent forward, and then to low back muscle strength, to come forward to restore, then restore the natural breathing. Repeat the exercise. D. Training points: in the action process, the lower back must remain straight and not allowed to lax waist Hanxiong arched; upper body flexion, try to cut down and avoid sudden fast pike, to prevent lower back muscle strain.

standing weight-bearing exercise bent bent
A. key areas: the Main Body to the Ministry of the sacral spinal muscle and other muscles. B. Start Position: feet shoulder holding the bell placed in back of the neck, chest, abdomen, tight waist, his hands Hold firmly to the bar, the body upright. C. Action process: inspiration, full of upper body bent forward, parallel to the ground until the lower back, then hips should be moved back, and the body megalopolis of gravity in a rear heel, pause 3-4 seconds. Then back muscle strength, to come forward to stand reduction, and then restore the natural breathing. Repeat the exercise. D. Training points: in the action process, the lower back must remain straight and not allowed to loose waist Hanxiong arched; upper body flexion, try to slow down and avoid sudden rapid pike, to prevent lower back muscle strain.

sitting back of the neck down
A. Key training areas: the beam after deltoid, trapezius, upper back muscles and arm muscles B. Start position: sitting on exercise machine pulling back fixed seats , his hands were holding the top ends of the handle bars. C. Action process: inspiration, from the beginning position of the vertical drop-down bars to the top of the neck and shoulder level, pause 2-3 seconds. Then exhale, slowly restored along the same route. Repeat. D. Training Points: Note completion of a balanced force action arms, to prevent uncontrolled sudden yank or restored. Away from the grip with wide grip handle. Anterior pull-down can also be used to practice the method, that is pulled down to the chest when the bars before.

sitting down
A. anterior focus of training areas: the anterior parcel deltoid, trapezius, upper back muscles and arm muscles B. Start position: sitting on exercise machine pulling back fixed seats , his hands were holding the top ends of the handle bars. C. Action process: inspiration, from the opening position of the vertical drop-down bars to the top of the chest, pause 2-3 seconds. Then exhale, slowly restored along the same route. Repeat. D. Training Points: Note completion of a balanced force action arms, to prevent uncontrolled sudden yank or restored. Away from the grip with wide grip handle. Can also be used to practice the methods neck down.

look down at consideration grip pull
A, key training areas: the upper part of the latissimus dorsi muscle. B,GHD Blue Straighteners, the starting position: feet apart standing in the C, action process: breath, with the latissimus dorsi muscle contraction force, the Then exhale, holding the bar down slowly restored. D, training points: pulling To the arms hanging down, the two shoulder blades should be relaxed so that the latissimus dorsi full stretch, merely the Do not move the body up and down the process of leveraging.

anterior wide grip chin-up
A, key training areas: the latissimus dorsi and shoulder muscles. B, the starting position: arms hanging in the single-pole, two-handed grip from the wide forehand grip rails, making back the following location to relax, latissimus dorsi full stretch, lift both legs bent. C, action process: breathing, concentration of latissimus dorsi muscle contraction force, bent arm pull-up to the anterior clavicle place, so close to or touching the horizontal bar, pause 2-3 seconds. Then exhale to control the latissimus dorsi muscle contraction force, to restore the body to decline slowly. Repeat the exercise. D, Training Points: Do not move the body back and forth during the use of inertia to give help; body sagging, the scapular to relax. The latissimus dorsi full elongation.

group
biceps curl
A. overlooking the sitting exercises focus areas: the start of the biceps B.: sitting or prone set, the upper body slightly forward, a hand inside the dumbbell hanging in a leg, another arm naturally elbow to elbow asleep on the palm or the side of the thigh. C. Action process: holding up the bell slowly bent elbow to the chest, upper arm are not granted to move, close to the internal thighs. D. Training Points: When holding the bell bent, the lower back should not relax. When held to the chest when the bell bent so as to tighten the biceps and keep the repose for 3 seconds. Then, slowly down. Can also be standing for.

focus on barbell curls
A. Exercise areas: mainly the biceps, followed by the forearm muscles. B. start position: Natural stand, palms forward, hands shoulder width distance, in the whole action process, the two upper arm is always affixed to the side of the body, sagging in the leg before the bar. C. Action process: the elbow as the fulcrum, the forearm from the front leg bent up into a semi-circular shape with shoulder-length before. Then, slowly down to the legs before Xunyuan Lu. D Essential Training: When the barbell bent, the upper arm are not allowed to move, lift the barbell at the same time, so that the trunk looked up and will be back a little, some more effectively. Bent to the full contraction, then Xunyuan Lu put down the barbell. Action to deduct from, when the barbell down to restore, the forearm should be hanging straight. Each quote must be fully extended and complete contraction.

sitting oblique anti-trust arm curl
A. grip exercises focus areas: the major muscle bodybuilding biceps and other elbow B. Start Location: riding the body sitting in a fixed stool, upper body slightly forward, his arms resting on the inclined board straight, so that axillary card in the oblique panel along, fist forward, anti-grip dumbbell with both hands shoulder width. C. Action process: inspiration, his arms to the elbow axis force curl $ & * move to the bell near the collarbone, pause 2-3 seconds, then exhale, relax arms reduction, repeat the exercise. D. Training Points: bent to keep on the move when the upper arm does not move, slow and when outriggers fully extended. When act this, due to ramp limitations, can not borrow the strength of other parts of the body, so the training biceps premonitory achieve. But for human who fit the early training started not to do this, to reach the level of initial training level of initial training or those who have to do this exercise.

standing dumbbell pummel curls
A. Key training areas: the major bodybuilding biceps brachii muscle and the muscles. B. Start position: upright or sitting position, the two arms drooping naturally straight, holding dumbbells, tiger's jaws forward. C. Action process: the two upper arm by the side of the body axis in both elbows bent with a dumbbell, the forearm forced to tighten, pause 2-3 seconds, then exhale, holding the bell restored to the side of the body cut back on, repeat the exercise. D. Training Points: The grip curl, the two upper arm stationary, straight grip wrist bells, not swaying with the inertial upper body strength.

standing chest-arm anti-grip ringlet exercises
A. key areas: the major bodybuilding biceps and brachial muscles start position B.: Natural stand, feet shoulder width distance and, very Thoracic and abdomen tight waist. Placed in the right arm straight down the side of the body, palms forward grip handle at one end. C. Action process: breathing, chest pull slowly upward elbow right hand close the right shoulder home division, pause 2-3 seconds, then exhale slowly restore, repeat. D. Training Points: pull, the upper body should remain straight, the elbow should not rock back and forth.

seated dumbbell curl
A. turn key training areas: the start of the biceps B.: one end is sitting bench, holding dumbbells each hand, hanging side of the body. C. Action process: the one hand, a shoulder-length curled before the bell. And then slowly down, while another hand-held bell bent. Hands alternately to do curls. D: Training Points: Some bodybuilding champion like palm down at the starting, when bent, the wrist, shoulder and go out before. Restore back down repeatedly when they muse that training more effective.

deltoid
Rissho elected
A. Key training areas: the main deltoid and triceps, followed by the pectoralis major, trapezius and back. B. Start position: hands hold the bars, spacing, shoulder width, lift the barbell to the shoulders, palms up. C, action process: the insolence to push up the bar until your arms straight above his head. Then, slowly Xunyuan Lu down to the shoulders. Then repeat. D, training points: pushed, the upper body should not backwards. It is best on the beam waist on the waist strap to practice weightlifting. Also do not prefer when Biezhu gas.

dumbbell exercises picked
A. key areas: the upper torso of this action is to exercise the large muscle groups. For example: deltoid, trapezius, on the chest, triceps, and upper back muscles. B. Start position: hands holding the grip on the side of the head C. bell action process: push the dumbbell vertically with both hands until the arms straight. And then slowly down to the starting position. D. Training Points: dumbbell grip over the bar with a great degree of emancipation.

overlooking the Legislative Lateral Raise
A. Key training areas: the deltoid and upper back muscles after the beam. B. Start position: Stand with feet shoulder width apart, holding dumbbells two relatively palm, upper body bent forward in parallel with the ground to the body, legs slightly bent, lower back does not make sense of tension. C. Action process: two hand-held bell to both sides of the lift until the upper arm and back parallel to (or slightly over), pause, then lower the dumbbell restore. Repeat. D. Training Points: If you hold when held up to both sides of the bell, so that a little elbow and wrist flexion, you will feel the deltoid muscle group can be to a better contraction. Throughout the lesson of action, thought to be concentrated in the contraction of the muscle groups.

Lateral Raise
A. Key training areas: the lateral deltoid area in the beam. B. Start position: Natural standing, holding dumbbells every hand before the pituitary, the two little flexion of the elbow, fist eyes forward. C. Action process: two hand-held bells in the meantime to both sides of the lift until the lift to the head-high position. Then, slowly Xunyuan Lu fall back into place, and then repeat. D. Training Highlights: support the bell raised and lowered in the process, so that is always a little elbow and wrist flexion, contraction of the deltoid muscle is more effective. When the dumbbell to bring both sides in the meantime to turn up until the wrist slightly higher than the thumb, until brought to the highest position. Dumbbell fell, and then back to the wrist.

stand at attention boating
A. Key training areas: the deltoid and trapezius muscles, followed by biceps and forearms. B. Start position: Natural stand, hold the bars to move the middle back of the hand, spacing 6 London, his arms drooping before the legs. C. Course of action: to hold a bell next to the peel slowly raised, elbows tucked up always quake hands at the top. Pull to close to anterior until the horizontal position, pause. Then, slowly close down to the sagging Xunyuan Lu in the legs before. Repeat. D. Training Points: Every time down the bar will be slower than when on to mention when they deduct from, so training would be more effective.

Key training areas: the upper chest and deltoid toe. B. Start position, the natural stand, his hands holding the barbell holding sub-bell hanging on the legs or the front. C. Action process: the top of the dumbbell or barbell lift forward (elbows slightly bent) until the line of sight parallel to the height. Then, slowly lower reduction, repeat. D. Training Points: If you use dumbbells when the boxing eyes forward, holding the bell in front of body on the move. This method is a single focused beam before deltoid exercise.

shrug
A. Key training areas: the shoulder side of the trapezius muscle, neck muscle and upper back muscles. B. start position: Natural stand, two back of the hand forward, holding the barbell or dumbbell, drooping before the legs. C. Action Process: shoulders arched upward in the meantime, the shoulder hit the ear as far as possible, and then in the vertex position, slowly turn the shoulders back, then slowly go down after the arms hanging by the in situ . Repeat. In shrug process, do not toggle. D: Essential Training: If you make the wrist slightly bent, and make two 肘尖 outward, the reduction of the shoulder and side effects of trapezius something more effective.

rope overlooking Lateral Raise
A. Li Key training areas: the deltoid and upper back muscles after the beam. B. Start position: Stand with feet shoulder width apart, holding the chest relative to the two palm handle, upper body bent forward in parallel with the ground to the body, legs slightly bent, lower back does not make sense of stress. C. Action process: the two sides holding the handle to lift, upper arm and back up to parallel (or slightly over), pause, then lower the handle restored. Repeat. D. Training points: the resistance due to chest there is always the process in action, so the deltoid muscle stimulation is obvious.

cord Lateral Raise
A. Key training areas: the lateral deltoid area in the beam. B. Start position: Natural stand, one hand under the knob pituitary ago, two little flexion of the elbow, fist eyes forward. C. Action process: the two sides held the same period to lift the handle until the lift to the head-high position. Then, slowly Xunyuan Lu fall back into place, and then repeat. D. Training points: the resistance due to chest there is always the process in action, so the deltoid muscle provocation is apparent.

leg squat
A.
neck exercises converge areas: this is the best training movements, because it will benefit the entire body great muscle groups. Mainly squat exercise thigh muscles, the gluteus maximus, hamstrings and lower back muscles, but also can exercise the abdomen, upper back, legs and shoulders. B. start position: location the barbell behind the neck shoulder, both hands holding the ends of bars, so that the converge of both sides of the poise bar. Spacing of 15-20 inches know next to nothing of feet apart, toes slightly mundane apart. C. Action process: two always see to the front. Flexion of the knees and then slowly, until the squat to full squat position. From the squat and power in the process, so that the trunk straight, keeping the back straight, head slightly raised (always look by the point.) When the thigh when standing over the curtate position, that is slowly straighten to return to the incipient position. Feet always flat on floor. D: Essential Training: If you relax the ankle or heel off the ground, you will feel very difficult to grasp during squat body weight balance. You can stand on two feet 2 × 4 inch skids up training.

Reclining leg weight-bearing exercise held
A. key areas: the quadriceps and gluteus maximus group, landscaping Tuntui bend. B. Start position: reclined body C. Action process: breathing, his legs firmly on the drive resistance syncline plate, until the legs are fully extended in the meantime try to shrink the quadriceps group, slightly set 3 to 4 seconds. Then exhale, slowly bent down so that the resistance to pre-board card given height. Repeat the exercise. D. Training Points: Pedal board to make the soles of the feet flat stick pull resistance. Knees should control the rate of decline in the resistance plate. Leg lift
A.

Key training areas: it is the single best path to exercise the biceps femoris. B. Start position: lying disposed in the stretch border stool, fair withstand the knee-side stool, legs straight so that the heel stick close to the pad on the lower corner of concern. Hold both hands on both sides of the front bench. C. Action process: focusing on the contractile force of the biceps femoris leg bent up to completely tighten the biceps femoris, keep quiet and quietly calculate on l, 2. Then, slowly return to starting point Xunyuan Lu. Repeat. D. Training Points: You can sit on a stretch machine, with one leg single, they also can Bengzhi feet back to practice, you can also turn in or corner the heel of alien training.

shear span
A. Key exercise areas: the gluteus maximus, hamstrings and quadriceps. B. Start Position: feet side at side, placed behind of the cervix to the shoulders of the bar (or dumbbell with either hands shame.) Be a major step ahead in the right foot. Then, slowly squat down, right knee flexion, straight thigh slightly sinking. C. Action process: When the squat to the lowest situation, then the legs straight up while the left foot forward behind to the right foot $ & * rope side at side. Then, the left foot forward in a huge squat. Repeat. D. Training points; if you squat or stand up to three-quarters still to be straight because a short distance, the chief force is the shrinkage of the quadriceps. This action can also be slit in situ squatting, left, and right foot alternately practice.

sitting toes
A. Key training areas: the calf muscles. B. Start position: sitting on stools, standing on two feet before the skids on his knees in the two weight-bearing physical or barbell, lift up both hands so as not to slip. C. Action process: inspiration to the contraction of calf triceps muscle strength, so that the highest position foot jump with the play, fully tighten the calf muscles, pause 2 to 3 seconds. Then exhale, slowly lower the heel restored. Repeat the exercise. D. Training Points: feet standing on skids, the two feet to be exposed appearance the skids. Weight-bearing toes and sitting upright pose only different.

abdominal
Left leg sit-ups
A. Key training areas: the upper abdominal area. B. Start position: Sit on the ground, the legs resting on the bench in parallel, so that the thigh perpendicular to the ground, his hands could pay $ & * cross each other in the chest or hold hands in the back of the neck. C. Action process: the shoulders to the knees and slowly bent until the shoulder blades off the ground 1 to 2 British, keep still for a second. Then, return to start position. Repeat. D. Training Points: When the pike contraction, in order to better contraction of the abdominal muscles so that the next back close to the ground. Use of weight training courses in the beginning stage of completion of each quote, we should avoid jumping, playing the leveraging action.

supine leg lift
A. Key training areas: the lower abdominal zone and upper thigh flexion muscles. B. Start position: Sit on the bench or inclined board, lower back close to the bench face, legs close together surely straight. C. Action process: the trunk and lower back close to the ground, knees slightly flexion, elevating heaving up his legs and torso until the two legs into vertical position. Then, slowly lower legs. Repeat. D. Training focus: When the back surface is forever close to the stool, it is portion of the abdominal muscles are tightened state. If the lower back or quit the bench side flexion, abdominal muscle contraction will influence the results. In mandate to improve training intensity, you can also sit in the oblique board to practice.
rectus legs

starting position from supine supine supine on a smooth pad or a head-inclined board. Hold hands back the head of the fixed thing, the body straight. Contraction of abdominal muscles during movement, ambition remain straight legs bent upward, until the highest amplitude possible. To maintain a second, let the legs down slowly. Breathing when the suction legs bent up, down when the respiration. Points to memorandum when the whereabouts of his legs, still control the abdominal muscles, without rendering falling also fast.



flinching
hanging bar bent starting position with both hands are holding the horizontal bar, beneath body Zhichui bar. Action process knees, huddled up and attempt to activity the calf, to the highest point, the total contraction of the rectus abdominis one second. Then slowly drooping calf, until fully extended. Breathing shrink when the suction from the lower leg, landing breath. Points to note when you try to shrink the leg from the knees up a nick.


flinching
sitting stool sitting on edge of the starting position, hold his hands back in the stool. For straight legs forward. Shrink from the lower leg during knee movement to the maximum possible point. Complete contraction of the rectus abdominis for a second, then slowly lower leg landing, until fully amplified. Breathing dwindle when the suction from the lower leg, landing breath. Points to note
simpler the action, the role of the size mentioned on the whole the level of the knee and on the speed of movement. The more slowly the higher the larger the smaller the opposed.




neck, neck muscle

lateral neck flexion with 1 hand
the starting position by the 1st right hand, another hand in the $ & * the left side of his waist. Sitting can be. The right course of action in the premier hand by his head hard push to the left, while the neck is hard to withstand, not to be easily overwhelmed, but gradually being overwhelmed. Then, head up to the right neck lift force, while the right hand is forced to suppress the head, not to lift them lightly, but gradually completely vertical. Is repeated several times until the neck felt soreness. Had achieved one side, for training the other side. Breathing hard hand side of the head when the suction pressure, expiratory pressure in the end. Points to note excellent care not used too much of the resistance, the first few times the force should be smaller, and then gradually increased, to avoid neck strain. Do not let the neck of any rotation, flexion and extension only.


hands and neck flexion and extension
pressure ten guiding hands across the starting position, according to the back of the head. Course of action puts pressure on the head with both hands, kneel it forward under the neck is forced to resist, let accessible under pressure, but gradually down to the clavicle and neck touching the handle. Then, the neck,GHD Red Straighteners, lifted up his head hard, and his hands are forced to quell the head, not to lift them softly, but gradually carried to the place. Breathing hands with the blow when the suction head, in the end expiratory pressure. When the suction head elevation, carried to breath when in situ. Note that head flexion and extension points, the body should not bend forward back, detailed not accustomed too much of the resistance of large, hard to before smaller, and then gradually increase to shirk neck strain. Do not let the neck of anyone rotation, flexion and extension only.



iron head and neck flexion and extension
pressure starting position prone on a bench, holding a two-iron pressure in the head, the head drooping. Force head and neck during movement carried the highest possible point. Neck relax and let his head slowly drooping to the original position. Breathing elevation when the suction head, drooping when the breath. Points to note the head elevation, looking on as far as possible, as, drooping head, looking as distant as possible the afterward. Thus, flexion and extension can be completely.