Bodybuilding methods to guide

chest barbell bench press
A.
key training areas: the pectoralis major, deltoid and triceps. Most champion bodybuilders hold elected as the Yang-best upper body exercise movements. B. Start position: Sit on the flat bench press bench, feet flat on the ground. Two hands holding the bars up, hands shoulder distance a little more wide, arms straight barbell support to live in the upper chest. C. Action process: the two sides open to the arm, flexion of arms slowly, the vertical bar down until the bars come into adjoin with the chest (nearly close to the nipple 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 lose muscle control, is dangerous.

dumbbell bench press
A. Key training areas: the pectoralis major, deltoid and triceps. B. Start position: Sit on the flat bench press bench, feet flat on the ground. Two hands holding the dumbbell straight up. C. Action process: the two sides open to the arm, flexion of arms slowly, dumbbell vertical drop, down to the lowest, that is promoting for cook, when pushed on the 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 lose muscle control, is risky.

parallel bars dip
A, key training areas: mainly the lower part of the pectoralis major muscle, followed by triceps and deltoid. B, the starting position: the best two-pole spacing wider than shoulders, two-hand support bar into the arm, chest, abdomen, legs straight and close attach was drooping like to relax. 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 full stretch the pectoralis major muscle stretch. Then inhale to a sudden contraction of the pectoralis major muscle Supporter arms, the body heave until arms are fully stretched; when the level of the upper arm over pole position, hips back slightly reduced, the trunk was Arms straight, the pectoralis major is entirely tightened state. Repeat the exercise. D, Training Points: action to be carried out slowly, not by the body's runout help complete the action; hold up when the faster, chest, looked up, abdomen, do not shrug; to boost training intensity weight-bearing exercises in the waist.

Incline barbell bench press
A. Key training areas: the upper chapter of pectoralis major brawn, emulated by the deltoid and triceps ahead the beam. B. Start position: Sit on the indirect angle of 35-45 degrees on the settee reception pew. C. Action process: two-handed pitch a tiny more wide shoulder, arms straight, shoulder support to live at the altitude of the bar. Down to the upper breast (approach the clavicle) is breathing. When the bars a touch chest, namely is promoting for cook, while pushed on the inhalation. D. Training Points: generally use a wide grasp, the bars down in the clavicle, this means is the lingua franca of force to the chest muscles.

Incline dumbbell bench press
A. Key training areas: the upper part of pectoralis major muscle, followed by the deltoid and triceps before the beam. B. Start position: Sit on the oblique angle of 35-45 degrees on the bench press bench. C. Action process: arms straight holding dumbbells at the top of the shoulder. Down to the upper chest (near the clavicle) is breathing. Down to the lowest, that is to cook for improvement, when pushed on the breath. D. Training Points: practice the process will mainly concentrate on the pectoralis major, so that the chest is always in a state of tension. Triceps as a secondary supplementary force.

supine dumbbell birds
A. Key training areas: the pectoralis major and deltoid. B. Start position: Sit on the flat bench press bench, each holding the dumbbell with both hands, palms respective, push until your arms straight, support in the upper chest. C. Action process: two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells down to feel the chest muscles on both sides have a full sense of tension, and to the upper arm down to beneath the shoulder level. When the dumbbells down, to a deep breath. Who lifted back into place when the bell Xunyuan Lu breath. D. Training Points: If the dumbbells down to the sides, the arms were stretched as the state, it is difficult to get the chest muscles stretch and muscle contraction consciousness.

standing chest clip down the side arms
A, key training areas: the main fitness pectoralis major and deltoid. Touching a high grip position, eligible the upper chest; grip position in the middle or lower part of the fit is in the chest or lower chest muscles. B, Start position: legs open, shoulder width, the body below the chest standing, his arms move on the side, elbow slightly bent, his hands were holding down the chest the heart of the end of the handle. The focus should be on a downward direction into a 45 degree angle. (Not less than 30 degrees). C, action process: breathing, upper body slightly forward, arms by the force on the downward slash to the chest mow to submit $ & * state,Nike Shox Norge, until the two collide chest handle. Pause 2-4 seconds, then exhale slowly restored. Repeat the exercise. D, Training Points: always maintain the upper body slightly forward, back and forth are not allowed to help; to fully stretch the chest, slow and rhythmic movements to be carried out; complete the action when the arms balance of force, to prevent sudden tug or restore action.

sitting bent clip chest
A, key training areas: the pectoralis major and deltoid shoulder group B, the starting position: fixed chair sitting in the butterfly trainer, abdomen, chest, tight waist, upper body upright, two-arm on the arm resistance device pad on the arm perpendicular to the ground, upper arm parallel to the ground. C, action process: breathing, his arms in the meantime forced to the middle of the chest clip, so the resistance of two period separation appliance with the touch as much as possible, pause 2-3 seconds, then exhale slowly restored. D, Training Points: Note that the action done to smooth, lull, fierce clip to prevent sudden movements.

birds
A. Incline dumbbell key training areas: on the chest and deltoid. B. Start position: Sit on the inclined bench press bench, each holding the dumbbell with both hands, palms relative, pushing until the arms straight. C. Action process: two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells down to feel the chest muscles on both sides have a full stretch feeling. When the dumbbells down, to a deep breath. Who lifted back into place when the bell Xunyuan Lu breath. D. Training Points: If the dumbbells down to the sides, the arms were stretched as the state, it is difficult to get the chest muscles stretch and muscle contraction feeling.


triceps
After the sit-stay
A.
key training areas: the biceps, pectoralis major, deltoid and teres major and so on. B. Start position: supine body, hands slightly after the support in the stool, feet on the lower bench, the rest of the body empty. C. Action process: breath, relax shoulders, his arms slowly elbow, attempt to sink the body (principally hip Shen), pause 2-3 seconds, then inhale, stretch your arms firmly hold the body to restore. Repeat. D. Training Points: arm flexion and extension in the steady speed, the body should be straight, elbows to the arm among the folder. Raise the foot of height or weight training can increase the trouble of increasing the load incentive.

sit bent pull
A. Key training areas: the pectoralis major, triceps, serratus anterior and latissimus dorsi. B. Start position: Sit on the bench,Nike Shox Sko, the bench-side the head exposed, head $ & * in the stool of the face, feet touch the ground support. Central hands holding the bars, hands spaced slightly narrower shoulder, two on the first hand after the bell on the ground, so the lower back slightly to straighten. C. Action process: slightly bent holding 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 use a larger weight to do bent arm pull and pull on the arm to do a approximation, so the training will receive a larger effect.

standing neck flexion and extension arm
A. Key training areas: major bodybuilding triceps. . B. Start position: the body upright, his hands are holding or anti-grip barbell, fixed aboard the upper arm flexion on either sides of the brain. C. Action process: breathing, to the elbow axis, coerce the forearm straight on the migrate, cease 2-3 seconds. Then inhale, bent down slowly restored to the behind of the nape, repeat the training. D. Training Points: have to be close to the ear side of the upper arm, elbows clamping, reserving upper arm perpendicular to the ground state, 2 tip of shoulder straight up, do not move along later the leveraging.

narrow grip selected
A. Key training areas: the medial part of pectoralis major, deltoid and triceps toe. B. Start position: prone on a bench, feet flat on the ground in order to maintain body balance. The middle of hands holding the bars, spacing of 4-6 inches, ring support holding arms straight above 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 the pectoralis major, from inside to outside development.

neck flexion and extension arm arm posture
A. Key training areas: triceps. B. Start position: sitting on the bench, feet flat on the ground, right hand holding the bell, palm forward, straight at the top of the head. Left, left hand on the left side of his waist. C. Action process: the right upper arm close to the right side of the ear, are not allowed to move. Bell Park, holding a half-arc down to the top of the left shoulder, holding bells fall as low as possible. Then, right arm triceps contraction, holding up the raised ring reduction. Repeat. Left and right hand alternately, to complete the same digit of times. D. Training Points: hold down the diagonal after the bell than to head back down the training directly to better results.

stand arm flexion and extension
A. overlooking key training areas: triceps. B. Start position: Standing in the stool of the natural end, upper body flexion to the back and parallel to the ground, his left to palm support on the bench, right hand holding the dumbbell, elbow, upper arm close to the right side of the body and the back parallel to the forearm hanging . C. Action process: hand bell, close the upper arm, elbow fixed position above the lift back to the ring holding arms straight, then slowly down to restore. Only the forearm up and down. D: Training Points: The standing chest, arms, elbow, under pressure
A, key training areas: triceps and elbow muscles. B, the starting position: the face of arm strength training machines standing feet separately, the body was shaped chest and abdomen tight waist, bent at both ends of the handle bar with both hands clenched resistance, hands fewer than shoulder width distance. Elbow close to side of the body, C, action process: inhale, press down firmly support the resistance arm bar, the arm straight, pause 2-3 seconds. Then exhale, slowly restored. Repeat the exercise. D, Training Points: Note that the action to stretch, when the joints close to the side of the body, to prevent pressure to the middle of fierce pressure or failed to finish for success. Leveraging the body do not reach back.

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 on a single pole, his hands wide grip, forehand grip the bar, so back the retinue parts of the abatement, the latissimus dorsi full stretch, two bent leg lift. C, action process: breathing, concentration latissimus dorsi muscle contraction force, bent arm pull-on 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, the body slowly down to restore. Repeat the exercise. D, Training Points: action during the swing nigh the body do not use inertia to give aid; body sagging, the scapular to relax. The latissimus dorsi full stretch.

Barbell rowing
A. overlooking the legislature focus training areas: upper back exercise is mainly the largest muscle groups - the latissimus dorsi, followed by the trapezius, infraspinatus muscle , straight spine, after the beam deltoid, biceps and forearm Department effective. B. Start Position: feet shoulder width opening, upper body parallel to the ground before the anthem, knees slightly, pedaled by a sense of the back muscles do not tighten. Two palm inward, spaced shoulder width, arms hanging straight and hold the process of ring C. Action: move so that the two sides of the upper arm, lift bars close, until the bars touch down on the abdomen and then slowly restored, repeat. D: Training Points: Most of the players in practice this action, using a wide grip, which makes the muscles are stimulated in different parts. All references to bell, they should feel that the use of back muscles contraction, prefer than just put up weight only.

prone to stand
A. Key training areas: major bodybuilding muscle, etc. to the Ministry of sacral spine muscles. B. Start position: prone on the mat or the pommel nag, 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 back muscles, to come forward to restore, then restore natural breathing. Repeat the exercise. D. Training Points: In the course of action, lower back must remain straight, not allowed to loose waist Hanxiong arched; upper body flexion, as slowly and avoid sudden speed pike, to prevent lower back muscle strain.

standing weight-bearing exercise leaning bent
A. key areas: the major bodybuilding muscle,Nike Shox Nettbutikk, etc. to the Ministry of sacral spine muscles. B. Start Position: feet placed in back of the neck ring holding the shoulders, chest, stomach, tight waist, his hands must be asked prison barbell, body upright. C. Action process: inspiration, full of upper body bent forward, collateral to the ground until the lower back, buttocks ought moved back when, the body heart of gravity in a rear heel, pause 3-4 seconds. Then back muscles, to come forward to stand abatement, and then restore natural breathing. Repeat the exercise. D. Training Points: In the course of action, lower back must remain straight, not granted to lax waist Hanxiong arched; upper body flexion, for slowly and avoid sudden speed pike, to discourage lower back muscle strain.

sitting back of the cervix down
A. Key training areas: beam after deltoid, trapezius,Nike Shox NZ, upper back muscles and arm muscles B. Start position: Sit on a pull-back exercise machine fixed seats on, his hands were holding the top ends of the handle bars. C. Action process: inspiration, from the starting position of the vertical drop-down bars to the top back of the neck and shoulder class, pause 2-3 seconds. Then breathe, slowly restored onward the same path. Repeat. D. Training Points: Note achievement of a balanced force action arms, to prevent the uncontrolled sudden drag or restore. Using a wide grip grip handle. You can also use the drop-down anterior reach to practice, that is pulled down to the chest when the bars before.

sitting down
A. anterior key training areas: toe deltoid, trapezius, upper back muscles and arm muscles B. Start position: Sit on a pull-back exercise machine fixed seats on, 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 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 the uncontrolled sudden tug or restore. Using a wide grip grip handle. Back of the neck can also be used to practice drop-down methods.

look down at consideration grip pull
A, key training areas: in the upper part of the latissimus dorsi muscle. B, Start position: feet apart standing in the C, action process: the breath, with the latissimus dorsi muscle contraction force, the Then exhale, holding the bar down slowly restored. D, Training Points: pulling Down to the arms hang down, the two shoulder blades should be relaxed so that the latissimus dorsi full stretch, but the Do not process the body moves up and down leveraging.

anterior wide-grip chin-up
A, key training areas: the latissimus dorsi and shoulder muscles. B, the starting position: arms hanging on a single pole, his hands wide grip, forehand grip the bar, so back the following parts of the relaxation, the latissimus dorsi full stretch, two bent leg lift. C, action process: breathing, concentration latissimus dorsi muscle contraction force, bent arm pull-up to the anterior clavicle, so close to or touching the horizontal bar, pause 2-3 seconds. Then exhale to control the latissimus dorsi muscle contraction force, the body slowly down to restore. Repeat the exercise. D, Training Points: action during the swing around the body do not use inertia to give help; body sagging, the scapular to relax. The latissimus dorsi full stretch.

group
stoop sitting biceps curl
A. Key training areas: biceps B. Start position: sitting up or look down, upper body slightly forward, a hand inside the dumbbell hang down on one leg, another arm naturally elbow to elbow asleep on the palm or the side of the leg. C. Action process: holding up the bell slowly bent elbow to the chest, upper arm are not allowed to move close to the thigh. D. Training Points: When the bell bent when holding, lower back do not relax. When the bell bent to hold the chest, so as to tighten the biceps and keep still for 3 seconds. Then, slowly put down. Can also be standing for.

barbell curl
A. Key training areas: mainly the biceps, followed by the forearm muscles. B. Start position: Standing naturally, palm forward, hands shoulder width distance, in the course of action, 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 a fulcrum, the forearm from the front leg bent up into a semi-circular shape with shoulder-length front. Then, slowly Xunyuan Lu legs down to the front. D Training Points: When the barbell bent, the upper arm are not allowed to move, lift the barbell in the meantime, so that the trunk will be looked back a little, some more effectively. Bent to the full contraction,Nike Shox R5, then the bar down Xunyuan Lu. Action to cut down more, when the barbell down to restore, the forearm should drop straight. Each cite must be fully extended and fully narrow.

sitting oblique hold arms hold anti-curl
A. Key training areas: the main muscle bodybuilding biceps and other elbow B. Start position: sitting on the body riding a fixed stool upper body slightly forward, arms straight, resting on the inclined board, so stuck in the armpit on the ramp along, fist forward, anti-grip dumbbell with both hands shoulder width. C. Action process: breathing, arms to the elbow axis force curl move to Bell $ & * near the clavicle, pause 2-3 seconds, then exhale, relax your arms reduction, repeat the exercise. D. Training Points: bent arm on the move, keeping the upper arm does not move, slow and when outriggers fully extended. When act this, deserving to ramp constraints, can not borrow the strength of other parts of the body, so the biceps training effect is noteworthy. But for human who fit the beginning of training, do not start this action, to exercise the level of primary or junior level of training of people with this exercise to do.

standing dumbbell pummel curl
A. Key training areas: the main fitness brachialis and biceps muscles. B. Start position: upright or sitting position, two arms sagging indeed straight, holding dumbbells, tiger's jaws forward. C. Action process: two upper arm while the elbow axis bent by the side of the body with dumbbells, on the forearm forced to tighten, pause 2-3 seconds, then exhale, hold down slowly restored to the bell side of the body, repeat the exercise. D. Training Points: The grip curl, the two upper arm motionless, straight grip wrist bells, with the upper body must not swing inertia.

standing chest-arm anti-grip curl
A. Key training areas: major bodybuilding biceps and brachialis B. Start position: the natural stand, feet shoulder width and spacing, quite chest 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 elbow slowly opened up right near the right shoulder family ministry, pause 2-3 seconds, then exhale slowly restored, repeat. D. Training Points: pull the upper body should remain straight, the elbow should not rock back and along.

seated dumbbell curl
A. turn key training areas: biceps B. Start position: sitting on stools at one end, each hand holding dumbbells, hanging side of the body. C. Action process: the one bent with shoulder-length bell before hand and then slowly down, while another hand-held bell bent. Hands alternately curl. D: Training Points: Some bodybuilding winner like in the beginning, palm down, bent, the front shoulder to the wrist work out. Back down repeatedly when restored, they calculate that training is more efficacious.

deltoid
Rissho elected
A. Key training areas: effectively the deltoid and triceps, followed by the pectoralis major, trapezius and back. B. Start position: hands holding the bars, spaced shoulder width, lift the barbell to the shoulders, palms up. C, action process: push the barbell up until the audacity arms straight on his head. Then, slowly Xunyuan Lu put down to his shoulders. Then repeat. D, Training Points: push the upper body Do not back. Preferably in the heaviness on the beam waist on the waist strap to practice. Also do not choose when suffocated wind.

dumbbell elected
A. Key training areas: this action is to exercise the upper torso of the major muscle groups. For example: deltoid, trapezius, on the chest, triceps and upper back muscles. B. Start position: hands holding ring grip on the process side of the head C. Action: push the dumbbell vertically with both hands until the arms straight. Then slowly down to the starting position. D. Training Points: dumbbell grip over the bar with a magnificent degree of liberty.

overlooking stand flat on the side
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 to and parallel to the ground, 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, and then put down the dumbbell to restore. Repeat. D. Training Points: If you hold to both sides of the raised ring, the slight flexion of the elbow and wrist, you ambition feel the deltoid muscle group was to make a better compact. Throughout the course of action, thought to be concentrated in the contraction of the muscle groups.

flat on the side
A. Key training areas: the lateral deltoid district in the beam. B. Start position: natural standing, hands holding dumbbells under the pituitary antecedent, two little flexion of the elbow, fist eyes forward. C. Action process: two hand-held bells at the same time to both sides of the lift until the lift to the head-high position. Then, slowly Xunyuan Lu fall back into place, then repeat. D. Training Points: bell raised and lowered in the holding process, so that is always a little elbow and wrist flexion, contraction of the deltoid muscle is more effective. When the dumbbells to the sides of lift at the same time turn up until the wrist slightly higher than the thumb, until brought to the highest position. Dumbbell fall, then back to the wrist.

stand at attention canoeing
A. Key training areas: the deltoid and trapezius, biceps and forearms followed. B. Start position: the natural stand, the navel back of the hand forward holding the bars, spaced 6 inches when the arms hang down leg before. C. Course of action: to clutch close peal slowly raised, elbows creased up always vibrate hands at the top. Close to anterior until the pull to curtate position, pause. Then, Xunyuan Lu slowly close down the legs to hang down in front. Repeat. D. Training Points: Every time the bar down slower, than when put on when they put down more slowly, so that training would be better.

Key training areas: on the chest and deltoid toe. B. Start position, the natural stand, every holding hands or hold sub-bell hanging on the bar front leg. C. Action process: the dumbbell or barbell lift to move the top (elbows slightly bent) until the line of sight parallel to the height. Then, slowly lower the restore, repeat. D. Training Points: If you use dumbbells, the eye forward to boxing, hold bell in front of body on the move. This approach is focused on exercise alone deltoid toe.

shrug
A. Key training areas: the shoulder side of the trapezius muscle, neck and upper back muscles. B. Start position: the natural stand, two back of the hand forward, holding the barbell or dumbbells, drooping before the legs. C. Action process: both shoulders arched upward, touch ears to shoulder as much as possible, then the vertex position and slowly turn the shoulders back, and then slowly go down after the arms hang down by the in situ . Repeat. In the course of shrug, do not toggle. D: Training Points: If you make the wrist slightly bent, and to turn out two tip of elbow, shoulder and side of the trapezius muscle which is the effect of contraction more effectively.

rope up the side overlooking the smooth
A. 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 two palm handle, upper body bent forward to and parallel to the ground, legs slightly bent, lower back does not make sense of tension. C. Action process: two sides holding the handle to lift up the upper arm and back parallel (or slightly over), pause, and then down the handle to restore. Repeat. D. Training Points: chest due to the resistance in the course of action is always present,Nike Shox Kvinner, so the deltoid muscle stimulation is obvious.

rope flat on the side
A. Key training areas: the lateral deltoid area in the beam. B. Start position: the natural stand, one hand-held handle pituitary ago, two little flexion of the elbow, fist eyes forward. C. Action process: two sides holding the handle to lift the same time, until raised to the position with the head-high. Then, slowly Xunyuan Lu fall back into place, then repeat. D. Training Points: chest due to the resistance in the course of action is always present, so the deltoid muscle provocation is manifest.

leg squat
A.
neck key training areas: this is the best training movements, for of its body large muscle groups as a entire. Squat exercise is mainly thigh muscles, the gluteus maximus, hamstrings and lower back muscles, but also to exercise the abdomen, upper back, leg and shoulder. B. Start position: the back of the neck barbell placed on the shoulders, his hands holding the bars at both ends, so that the focus of both sides of the balance bar. Spacing of 15-20 inches hardly ever feet apart, toes slightly ostensible separation. C. Action process: two always look to the front. Flexion of the knees and then slowly, until the squat to a full squat position. In the squat and power from the process, so that the trunk straight, keep the back straight, head slightly raised (always look at the point). When the thigh when standing over the horizontal position, slowly straighten to return to the original position. Feet always flat on the ground. D: Training Points: If you relax the ankle or heel off the ground, you will find the process difficult to grasp the squat body weight balance. You can stand on two feet 2 × 4 inch skids up to practice.

weight leg press
A. decumbens key training areas: the quadriceps and gluteus maximus pedestal, beautify Tuntui bend. B. Start position: reclined body C. Action process: breathing, his legs firmly on the pedal resistance syncline plate until the legs are fully extended, and try to contract the quadriceps group, a little 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 be controlled rate of ebb in resistance plate.

Leg lift
A. Key training areas: it is the single best course to exercise the biceps femoris. B. Start position: lying disposed in the extend border stool, just to the knee against the side bench, legs straight and close to the heel mallet pad on the lower edge of care. His hands holding both sides of the front bench. C. Action process: focusing on the contraction of the biceps femoris leg bent up to the biceps femoris completely tightened to keep calm and silently count 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 unattended, they also can make the feet back Bengzhi to practice, you can also turn in or turn the heel of diplomatic training.

shear span
A. Key training areas: the gluteus maximus, hamstrings and quadriceps. B. Start position: feet side by side, placed back of the neck to the elbows of the bar (or dumbbell with both hands shame). First to make a big step forward in the right foot. Then, slowly squat down, right knee flexion, straight thigh slightly sinking. C. Action process: When the squat to the lowest rank, then the legs straight up when the left foot forward back to the right foot, $ & * tether side by side. Then, the left foot a big step forward in the squat. Repeat. D. Training Points; whether you squat or stand up to three-quarters must be straight because a short distance, the chief force is the shrinkage of the quadriceps. This movement can too be tear in situ squatting, left, right foot corner to train.

sitting toes
A. Key training areas: the calf muscles. B. Start position: sitting on stools, standing on skids on the two front feet, two knees in the weight-bearing material or barbell, lift up both hands so as not to slip. C. Action process: inspiration, to calf muscle contraction strength, foot bound to the highest position with the melodrama, completely tighten the calf muscles, pause 2-3 seconds. Then exhale, slowly lower the heel to restore. Repeat the exercise. D. Training Points: feet standing on the skids, two feet to be exposed outside of the Stow. Weight-bearing toes and sitting upright posture only alter.

abdominal
resting leg sit-ups
A. Key training areas: the abdominal area. B. Start position: Sit on the floor, parallel to the leg resting on the bench, so that the thigh is perpendicular to the ground, his hands can disburse $ & * in the chest or hands cross each other at the back of the neck hold. C. Action process: slowly so that the shoulders to the knee bent, until the scapula from the ground 1 to 2 British, remain stationary for one second. Then, return to start position. Repeat. D. Training Points: When the pike contraction, in order to better make the contraction of abdominal muscles, the lower back close to the ground. The use of weight training courses in the beginning, to cite the completion of each, to avoid the use of disco, playing the leveraging action.

supine leg lift
A. Key training areas: abdominal area and upper thigh flexion muscles. B. Start position: Sit on the bench or inclined board, lower back close to the bench face, legs together naturally straight. C. Action process: the trunk and lower back close to the ground, knees slightly flexion, the legs lift up until the two legs and torso into the vertical position. Then, slowly lower legs. Repeat. D. Training focus: When the back of the stool is always close to the surface, it tightened the abdominal muscles in parts of the state. If the lower back flexion or left side stool, abdominal muscle contraction will affect the results. To enhance training intensity, you can also sit on the board to train ramp.
rectus
supine position supine leg
starting mat or flat supine oblique head-on board. Hold hands behind the head of the fixed object, the body straight. Contraction of abdominal muscles during movement, will remain straight legs bent upward, until the highest amplitude possible. To maintain a second, let the legs down slowly. Breathing method when the suction legs bent up, down when the breath. Points to note when the whereabouts of his legs, still control the abdominal muscles, without rendering falling too quickly.



flinching
hanging bars bent starting position with both hands are holding the horizontal bar, the bar under the body garment down. Action process knees, up the legs try to shrink from, to the highest point, the contraction of the rectus abdominis complete a second. Then slowly drooping legs until fully extended. Breathing reduced when the suction from the lower leg, landing breath. Points to note when you try to shrink from the legs to knees upward.


sitting flinching
the starting position while sitting on bench, hold hands in the back bench. For straight legs forward. Action process shrink from calf to knee the highest possible point. Complete contraction of the rectus abdominis one second, landing leg and then slowly, until it is completely straight. Breathing reduced when the suction from the lower leg, landing breath.
Note the action points of the simpler, the character of the size said on the whole the level of the knee and on the speed of movement. The more slowly the higher the greater the smaller the opposed.




neck and neck muscle

-hand side of the pressure neck flexion and extension
starting position by the 1st right hand and variant hand in the $ & * the left side of his waist. Sitting available. Course of action according to the 1st right hand forced her head to the left push, and the neck is forced to stand up, not to be easily overwhelmed, but gradually being overwhelmed. Then, forced his head up to the right neck lift, while the right hand is forced to suppress the head, let it be easily lifted, but gradually completely perpendicular. So repeatedly, until the neck feels soreness. Had achieved 1 side, for training the other side. Breathing hard hand side of the head pressure when the suction pressure in the end when the breath. Note Be careful not to use redundant redundant points of resistance, the previous force to be smaller, and then gradually increased, to avoid neck strain. Do not let the neck of any rotation, but only flexion and extension.


hands and neck flexion and extension
positive starting position with both hands ten guiding cross, along to the back of the head. Course of action puts oppression on the head with both hands, stoop it forward below the neck is forced to withstand, not to be easily under pressure, merely gradually down to the collarbone and neck touched the knob. Then, neck, head up the elevate force, while the hands are hard to inhibit the head, let it be easily lifted, but gradually carried to the place. Breathing method when the suction head and hands with the knock, the pressure in the end when the breath. When the suction head elevation, carried in-situ when the breath. Note that head flexion and enhancement points, the body not to curve forward back, careful not accustomed too much of a great resistance, the previous force to be smaller, and then gradually additional, to avert neck strain. Do not let the neck of whichever circulation, merely merely flexion and enhancement.



head and neck flexion and extension
pressure steel starting prone position on a bench, holding a two iron pressure in the head, the head drooping. Head and neck during the action force may be carried to the highest point. Neck relax, let the head drip slowly to the elemental position. Breathing method when the suction head elevation, drooping when the breath. Points to memorandum when the head elevation, depending on the eye as many as likely, drooping head, as far as possible under the eyes. Thus, flexion and extension can be completely.