锻炼要诀（Exercise tips）.docVIP

锻炼要诀（Exercise tips） How to exercise muscles? Be careful One It is advisable to have soreness every time; Two Practice every day; Three Prepare activities before each time Four Eat more protein rich foods. Arm muscles Biceps brachii muscle One Alternating bending: the main training biceps brachii, the separation of biceps brachii. Action: sitting (or standing), holding dumbbells in the hands of both sides of the body, palms relative, two elbows on both sides of the body. with The elbow is the fulcrum, upward bending, at the same time, the external rotation of the forearm, palm upward, to the highest point to tighten the biceps, Pause, and then restore control. Rotate. Two Alternating bending: the main training biceps muscle peak. Action: standing, upper body natural flexion, a hand-held dumbbells hang at the front of the body, the upper arm close to the ipsilateral knee or leg. another Put one arm on the same side of the knee or leg, Steady body. Hold the dumbbell arm up and up to the top, Make the humerus two Head muscle contraction to the limit, pause, and then slowly reduced. Three Lateral bending: the main training arm and forearm muscle. Action: sitting (or standing), holding dumbbells in each hand, hanging on the body side, the palm opposite, the upper arm close to the body side, elbow The joint force as a fulcrum, curl up to the highest point, pause, and then slowly reduced. Tip: arms at the same time Yes, alternatively. Two. Triceps muscle One The rear arm flexion and extension: the main practice triceps muscle. Action: sitting (or standing), hands holding dumbbells, one end of the neck after the upper, palm forward, the upper arm fixed to Elbow for fulcrum, do bend arm extension. Tip: both arms can be done simultaneously, alternatively. Two Bend, arm, bend and stretch: the main part of the triceps muscle is the upper part of the triceps muscle. Action: bent, feet after opening into a lunge, hold the front knee stable body, the other hand dumbbell, The upper