如何练上身肌肉（How to exercise upper body muscles）.docVIP

如何练上身肌肉（How to exercise upper body muscles） How to exercise the upper body muscles, including biceps, triceps, chest muscle, abdominal muscles and so on. Please explain in detail, including the exercise of the essentials, the number of times, it is best to have pictures, thank you Attached is some personal data of 1.80 meters height and weight of 75 kg More than 50 push ups, 25 pound dumbbell in each hand can do 100 sit ups in one minute, 65, each part of the body muscle just previews edges, is not big enough, not strong enough. I do not want to have to the pursuit of speed, strong muscles. I have a friend who is a fitness instructor. He does less exercise than you do every day. Im ashamed to see his physique He said that you need to do aerobics to build your muscles. Try to slow down the amount of movement you do And perseverance The rest is up to you 1. Work and rest time does not matter! 2. Dont drink, youll have a beer belly! 3. A meal of rice no, if you really want to eat good! At least 3 meals a day! Least! Remember! It would be better if you could eat more, but remember, eat more and practice more! 4. Start a real workout! The dumbbells are enough! Remember, the number of times is the most important, just beginning to practice is the type of body, rather than block! With the type of re training block! 5. Chest muscle: push ups, divided into two. 1) than the shoulder width, lateral pectoral muscle training. 2) hand shoulder narrow, practice inside! Raising the floor can make it more difficult! 6. Deltoid (shoulder): dumbbell before lifting, training before the plastic, side lifting exercises in the element, the latter is more complex, but practicing back muscle expansion when the band, so it is not important! 7. Two muscle (that is, one hand with an egg on the screen, huh, huh): press the bell and curl up. You should know that! Note: do not take advantage of! Dont be lazy！ 8. Triceps (one of the muscles behind the egg): harder! It doesnt matter to you. Dont do