Fitness - the use of indoor fitness equipment

Time:2012-08-31 03:25:11

Barbell supine push A. Key exercise parts: pectoralis major muscle, deltoid muscle and triceps brachii muscle. The vast majority of champion bodybuilders regard holding up and pushing as their best upper body exercise. B. Beginning position: lie on a horizontal pushchair with both feet flat on the ground. Hold the bar upward with both palms. The distance between the two hands is slightly wider than the shoulder. The barbell is located on the upper part of the chest with both arms extended. C. Action process: make two straight arms open to both sides, arms bend slowly, barbells fall vertically until the bar touches the chest (approximate to the top of the nipple line). Then push up to the opening position and repeat. D. Training Points: Don't arch back and buttocks or hold your breath. This will make your muscles out of control. It's dangerous. Dumbbell push A. Emphasis exercise place: pectoralis major muscle, deltoid muscle and triceps brachii muscle. B. Beginning position: lie on a horizontal pushchair with both feet flat on the ground. Hold the dumbbell straight up with your palms. C. Action process: make two straight arms open to both sides, arms bend slowly, dumbbells fall vertically, when the lowest point, that is, do push up, exhale when push up. Then push up to the opening position and repeat. D. Training Points: Don't arch back and buttocks or hold your breath. This will make your muscles out of control. It's dangerous. Parallel bars arm flexion and extension A, key exercise parts: mainly the lower part of pectoralis major muscle, followed by triceps brachii and deltoid muscle. B. Starting position: The spacing between the two bars should be wider than the shoulder. The bars should be supported by straight arms, chest raised and abdomen closed. The legs should be extended and relaxed in a sagging shape. C. Movement process: exhale, bend elbow and elbow, body drop, until the bending of both arms to the lowest position, the head should be forward, elbow extension, so that the pectoralis major muscle fully elongated and extended. Suddenly inhale and support the arms with the sudden contraction of pectoralis major muscle, so that the body rises until the arms are fully stretched; when the upper arm exceeds the horizontal position of the rod, the buttocks retract slightly, and the trunk assumes the posture of "lowering the head and holding the chest". When the arms are straightened, the pectoralis major muscle is in a state of complete tightening. Repeat the exercise. D. Training points: the movement should be carried out slowly, not with the help of the body's vibration to complete the movement; when propped up, the speed should be fast, chest, head, abdomen, no shrugging; in order to increase the intensity of training can be exercised at the waist load. Top oblique barbell push A. The main exercise parts are the upper part of pectoralis major muscle, followed by the anterior bundle of deltoid muscle and triceps brachii muscle. B. Beginning position: lying on the pushchair with an upward inclination of 35-45 degrees. C. Action process: The distance between the two hands is slightly wider than the shoulder, and the barbell is supported by the two arms in the upper part of the shoulder. Inhale when lowered to the upper part of the chest (near the clavicle). When the bar touches the chest, it makes an upward push and exhales when it pushes up. D. Training Points: Generally, a wide grip distance is used, and the horizontal bar is laid down at the clavicle. This method makes the chest muscles more powerful. Top oblique dumbbell push A. Emphasis on the upper part of pectoralis major muscle, followed by deltoid anterior bundle and triceps brachii muscle. B. Beginning position: lying on the pushchair with an upward inclination of 35-45 degrees. C. Action process: The dumbbells are held straight on the upper shoulder. Inhale when lowered to the upper part of the chest (near the clavicle). When it comes down to the lowest point, push up and exhale when push up. D. Training Points: During the training process, the main strength will be concentrated on the pectoralis major muscle, so that the pectoralis muscle is always in a tense state. Triceps brachii as a secondary supplementary strength. Dumbbell Flying Bird A. Emphasis Exercise Site: pectoralis major muscle and deltoid muscle. B. Beginning position: lie supine on a horizontal push-stool with dumbbells in both hands, palms opposite, push up to arms straight, support above the chest. C. Action process: Two hand-held dumbbells fall parallel to both sides, elbows bend slightly, dumbbells fall to feel full stretching of the muscles on both sides of the chest, and make the upper arm fall below the shoulder level. When the dumbbell falls, take a deep breath. Hold the bell and exhale when it is lifted back to its original position. D. Training Points: If the dumbbell falls to both sides and the arms are straight, it will be difficult for the chest muscles to feel stretched and contracted. Standing posture, pulling down the arms and clamping the chest A, the key exercise parts: the main bodybuilding pectoralis major and deltoid muscles. The position of handgrip is high, the upper chest is strong, the middle or lower part is strong, and the middle chest or lower chest muscle group is strong. B. Beginning position: Open feet, shoulder width, body standing under the tensioner, arms side up, elbow slightly bent, two palms down to grasp the handle of each end of the tensioner. The center of gravity should be 45 degrees from top to bottom. (No less than 30 degrees). C. Action process: Inhale, the upper body slightly forward, two arms from top to bottom obliquely clamped to the chest to submit a $&* shape, until the handle of the two pullers collided. Stop for 2-4 seconds, then exhale, slowly restore. Repeat the exercise. D. Main points of training: the upper body always keeps slightly forward tilt, forbidden to swing back and forth; to fully stretch the pectoral muscles, the movements need to be carried out slowly and rhythmically; when the movements are completed, the arms should be balanced to prevent the sudden pulling or restoring movements. Sitting position bending arm clamping chest A, key exercise parts: pectoralis major muscle and shoulder deltoid muscle group B, starting position: sitting on the fixed chair of butterfly trainer, abdomen closure, chest straightening, waist tightening, upper body upright, two small arms on the pad of arm resistance device, the small arms and the ground remain vertical, upper arms parallel to the ground. C. Action process: Inhale, two arms at the same time to clamp the chest in the middle, so that the two separated resistance as far as possible touch together, stop for 2-3 seconds, and then exhale, slowly restore. D. Training Points: Pay attention to the smooth completion of movements.