私家教练教你锻炼肌肉（A private coach teaches you to exercise your muscles）.doc

私家教练教你锻炼肌肉（A private coach teaches you to exercise your muscles） Method of training [edit this paragraph] The following exercise methods are for reference only. The specific method depends on personal circumstances. The biceps brachii The front of the arm is raised with the biceps brachii. Basic movements: 1, two arms curl, this action can stand, you can sit, positive and negative grip dumbbells, barbell, a variety of methods. Two, the upper arm must be tight tie two armpits, the use of biceps contraction force, so that the two hands bent to the chest. 2, a narrow grip chin up, but also the use of the contraction in the biceps strength to achieve the purpose of the exercise. (practice six groups, 12-15 times each group). Triceps brachii muscle The upper arm is raised with the triceps muscle. Practicing triceps makes your arm muscles clear. Basic action: 1, and hold the two movements, his face on the wide bench, hands and shoulder width grip barbell on the move, and then with the elbow as a fulcrum, slowly bend back to the top of the head, and then use the contraction of the triceps of the barbell to restore in situ. (practice six groups, 12-15 times each group). The deltoid The muscle on the shoulder is the deltoid muscle, which is divided into the anterior bundle, the middle bundle, and the posterior bundle. Basic action: 1, before the beam, holding a barbell or dumbbell in front of the body, shoulder width grip from the lift force arms straight in front, the arms and the body 90 degrees (six training group, each group of 12-15 times). 2, in the beam, holding a dumbbell in the side, his arm lift sideward from both sides to the top of the head. (practice six groups, 12-15 times each group). 3, after the beam, both hands grip barbell barbell with shoulder width, put on the back of the neck, upper arm to push up the barbell, then slowly bent arm, the barbell in the neck shoulder in situ. (practice six groups, 12-15 times each group). Abdominal muscles Lumbar muscles i