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2009-02-20 12:13
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chest barbell pew reception

A. Key training areas: the pectoralis major, deltoid and brachial triceps. Most champion bodybuilders elected as the Yang holding the best upper body exercise movements. B. Start position: Sit on flat bench press bench, feet flat on floor. Two hands hold the bars up, shoulder to shoulder with both hands slightly wider spacing of these, his arms straight barbell at chest support the upper part of alive. C. Action process: the two-arm open to both sides, his arms slowly flexion, vertical bar down until the bars come into contact with the chest (approximately 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 be out of control muscles is dangerous.



dumbbell bench press

A. Key training areas: the pectoralis major, deltoids and triceps. B. Start position: Sit on flat bench press bench, feet flat on floor. Two hands holding the dumbbells straight up. C. Action process: the two-arm open to both sides, his arms slowly flexion, dumbbell vertical drip, down to the lowest, that is promoting for cook, when pushed breath. Then push up until the opening position, repeat. D. Training Points: Do not arc the back and buttocks, or hold your breath, it would be out of control muscles is perilous.



Parallel Bar Dip

A, key training areas: mainly the lower pectoralis major muscle, followed by the triceps and deltoid. B, beginning: Two best wand spacing wider than shoulder width, two-hand bar support into the straight arm, chest, abdomen, legs straight and close together like abatement was sagging. 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 the full stretch pectoralis major stretch. Then inhale to a sudden contraction of the pectoralis major Supporter arms, the body up until arms are fully extended; when the pry arm than horizontal position, the hips slightly behind reduction, body was Arms straight, the pectoralis major is fully constricted state. Repeat the exercise. D, Training Points: action should be carried out slowly, not by the body help to complete the action runout; hold up when the faster, chest, looked up, abdomen, do not shrug; to mushroom the training intensity weight-bearing exercises in the waist.



Incline barbell 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 in the oblique angle of 35-45 degrees for the bench reception bench. C. Action Process: shoulder to shoulder with both hands slightly wider spacing of these, his arms straight and shoulder support to live at the top of the bar. Down to the upper chest (near the collarbone Office) when the suction. When the bars of a adjoin with the chest, that is promoting for cook, when pushed breath. D. Training Points: The grip is generally accepted by a wide margin, at the bars down in the clavicle, this means makes the chest muscles absence them power.



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 in the oblique angle of 35-45 degrees for the bench press bench. C. Action process: arms straight holding dumbbells at the top of the shoulder. Down to the upper chest (near the collarbone Office) when the suction. Down to the lowest, that is to promote as a cook, when pushed breath. D. Essential Training: exercise process will mainly concentrate on the pectoralis major, so that the chest is always in a state of tension. The triceps as a secondary additional power.



birds

A. supine dumbbell exercises focus areas: the pectoralis major and deltoid. B. Start position: Sit on flat bench press bench, holding dumbbells each hand, palm relative, pushing until the arms straight, support in the upper chest. C. Action process: the two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells down to the sides of the chest muscles are fully stretched sensations in the arm below the shoulder level down. When the dumbbell down, make a deep breath. Who lifted back into place when the bell Xunyuan Lu breath. D. Training Points: If dumbbells to the sides fell, his arms were stretched state, such as the chest muscles would be difficult to get the feeling of stretching and muscle contraction.



standing down side of the folder arms chest

A, key training areas: the Main Body of pectoralis major and deltoid. The position of the handle touching lofty fitness is on the chest; grip in the middle or lower position,Mens Lebron James VII(7th) Low White/Black/Red Nike Shoes, fit and is in the chest or lower chest muscles. B, Start Position: feet open, shoulder width, the body beneath the chest standing, his arms on the lift side, elbow slightly bent, his hands were holding the chest down to the center of the end of the handle. The converge should be on the downward intention of 45 degrees. (Not fewer than 30 degrees). C, action process: breathing, upper body slightly forward, his arms from the folder on the hard slash to the chest down to submit $ & * state, until the two chest touching the handle. Pause 2-4 seconds, then exhale slowly restored. Repeat the exercise. D, Training Points: always keep the upper body slightly forward, back and forth are not allowed to help; to fully stretch muscle, slow and rhythmic activities to be carried out; achievement of a balanced force action arms, to prevent sudden yank or restore action.



sitting bent clip chest

A, key training areas: the pectoralis major muscle and the shoulder deltoid group B, the starting position: sitting in a fixed Butterfly Trainer seat, abdomen, chest, tight waist, upper body upright, two-arm resistance apparatus pad on the arm, the arm perpendicular to the ground, the upper arm parallel to the ground. C, action process: breathing, his arms at the same time force the folder to the middle of the chest, so that the resistance of separating the two devices with touch as many as possible, pause 2-3 seconds, then exhale slowly restored. D, Training Points: Note that action is completed to be smooth, lull, fierce mow to prevent sudden movements.



Incline dumbbell disciplines birds

A. key areas: the upper chest and deltoid. B. Start position: Sit on the bench inclined bench, holding dumbbells each hand, palm comparative, moving until the arms straight. C. Action process: the two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells down to the sides of the chest muscles are fully stretched emotion. When the dumbbell down, make a deep breath. Who lifted back into place when the bell Xunyuan Lu breath. D. Training Points: If dumbbells to the sides fell, his arms were stretched state, such as the chest muscles would be tough to get the sensibility of stretching and muscle contraction.



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triceps after supine exercise support

A. key areas: the biceps, chest large muscle, deltoid and teres major and so on. B. start position: supine body, hands slightly back the support in the stool, feet on the lower bench, body parts hanging. C. Action process: breath, shoulders relaxed, arms slowly elbow, the body sank as many as feasible (of special note, Shen hip), pause 2-3 seconds, then inhale, stretch the arms hold up the body force reduction. Repeat. D. Essential Training: Arm flexion and extension in the steady speed, the body should be straight, elbows to the arm among the folder. Height or weight-bearing foot height can increase the trouble of training, increase the load incentive.



sit bent pull

A. Key training areas: the pectoralis major, triceps, serratus anterior and latissimus dorsi. B. Start position: Sit on a bench, chair-side exposed to the head, back of the head $ & * in the stool of the face, feet touch the ground support. Hold the bars with both hands the chief, hands shoulder to shoulder with the narrower spacing of the two hand-held bell behind your head on the ground, so the lower back slightly to straighten. C. Action process: slightly bent arm holding the bell, pull on the barbell to upper chest. Then, bent down to the bar Xunyuan Lu slightly off the ground after the 1st (the bar does not touch the ground.) Lahti on the force since then. Repeat. D. Training Points: You can pull a larger heaviness to do bent arm, straight arm pull and do a approximation, so that the training will receive a larger effect.



standing neck-arm flexion and extension

A. Key training areas: the major bodybuilding triceps. . B. starting position: the body upright, his hands are holding or anti-grip barbell, the upper arm fixed to the sides of the head flexion. C. Action process: inspiration, to the elbow axis, force the forearm and straight on the move, pause 2-3 seconds. Then inhale, slowly bent down to restore to the back of the neck, repeat the exercise. D. Training points: the upper arm must be close to the ears and elbows clamping, upper arm perpendicular to the ground to maintain shape, the two peak of elbow vertically upward, not to move forward after the leveraging.



lessen grip elected

A. Key training areas: the mid part of pectoralis major, deltoid and triceps before the beam. B. Start position: prone on a bench, feet smooth on layer, in array to nourish body balance. Hold the bars with both hands the middle distance 4-6 inches, his arms held straight above the bell support on 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 mainly pectoralis major, from inside to outdoor development.



arm posture neck flexion and extension arm

A. Key training areas: triceps. B. Start position: sitting on bench, feet flat on floor, right hand holding the bell, palms forward, straight in the on the head of binary. Left, left hand on the left waist. C. Action process: the right upper arm close to the right side of the ear, are not allowed to move. Bell Park held a half above the arbitrage down to the left shoulder, holding the bell falling as low as possible. Then, the contraction of the right arm triceps, holding up the lift to restore the bell. Repeat. Left and right hand alternately doing, to realize the same digit of times. D. Training Highlights: support to the head after the bell down diagonally down to the rear than the direct effect of better training.



overlooking the Legislative arm flexion and extension

A. Key training areas: triceps. B. Start Position: Standing in the stool of one end of the natural, upper body flexion to the back and parallel to the ground, his left hand to the palm patronize at the bench, right hand holding dumbbell, elbow, right arm close to parallel with the back side of the body, forearms drooping . C. Action Process: hand bell, upper arm close, fixed elbow position, holding the bell upon the lift to the arm straight back, then slowly down to restore. Only the forearm up and down activity. D: Essential Training: Using

standing beneath the arms and breast, elbow pressure

A, key training areas: the triceps and elbow muscles. B, the starting position: the face of arm strength training machines standing feet apart, chest and abdomen showed a tight waist and body shape, bent and his hands clasped resistance at both ends of the handle bars, hands less than shoulder width distance. Elbow close to the side of the body, C, action process: breathing, support the resistance arm forced down the pressure bar, the arm straight, pause 2 to 3 seconds. Then exhale, slowly restored. Repeat the exercise. D, Training Points: Note moves to stretch, when the joints close to the side of the body, to prevent pressure to the middle of fierce pressure or for failure to complete successfully. Leveraging the body do not reach their heads off.



*** elbow, behind, neck muscles exercise ***

wide grip chin-up

A, key training areas: the back muscles and shoulder muscles wide. B, the starting position: arms hanging in the single-pole, two-handed grasp from the broad forehand grip rails, making back the retinue location to relax, latissimus dorsi full stretch, elevator both legs bent. C, action process: breathing, concentration of latissimus dorsi muscle synopsis force, bent on the chin to the back of the cervix opening so close to alternatively touching the horizontal bar, pause 2-3 seconds. Then breathe to control the latissimus dorsi muscle contraction force, to restore the body to decline slowly. Repeat the exercise. D, Training Points: Do not move the body back and ahead during the use of inertia to give help; body sagging, the scapular to relax. The latissimus dorsi full stretch.



Set the bar overlooking the canoeing

A. Key training areas: the main is to exercise the largest muscles on the back - latissimus dorsi, followed by the trapezius, infraspinatus muscle, straight spine, after the beam deltoid, biceps and forearm effective. B. Start Position: feet shoulder width to open the upper body parallel to the ground before the melody, knees slightly, pedaled by a sense of the back muscles do not tighten. Two palm inward, spaced shoulder width, arms hanging straight and holding the bell C. Action process: the upper arm toward the two sides filed bars close, until the bars touch down on the abdomen and then slowly restored, repeat. D: Essential Training: Most of the players in the training of the action, using a wide grip scope, which makes the muscles are activated in assorted parts. In mentioning the bell, it should feel the contraction of the use of back muscles, not fair to move up weight merely.



prone to stand

A. Key training areas: the Main Body to the Ministry of the sacral spinal muscle and other muscles. B. Start position: prone on the mat or the pommel horse, upper body flexion, two feet fixed, your pate or shoulder the barbell with both hands. C. Action process: inspiration, full of upper body bent amenable, and then to low back muscle strength, to come along to restore, then restore the natural breathing. Repeat the exercise. D. Training points: in the action process, the lower back have to remain straight and not allowed to loose waist Hanxiong arched; upper body flexion,nike max 90, attempt to slow down and avert sudden rapid pike, to prevent lower back muscle strain.



standing weight-bearing bent bent

A. Key training areas: the Main Body to the Ministry of the sacral spinal muscle and other muscles. B. Start Position: feet shoulder holding the bell placed in back of the neck, chest, abdomen, tight waist, his hands Hold firmly to the bar, the body upright. C. Action process: inspiration, full of upper body bent forward, parallel to the ground until the lower back, then hips should be moved back, and the body megalopolis of gravity in a rear heel, pause 3-4 seconds. Then back muscle strength, to come forward to stand reduction, and then restore the natural breathing. Repeat the exercise. D. Training points: in the action process, the lower back must remain straight and not allowed to loose waist Hanxiong arched; upper body flexion, try to cut back on and avoid sudden rapid pike, to prevent lower back muscle strain.



sitting back of the neck down

A. Key training areas: the beam after deltoid, trapezius, upper back muscles and arm muscles start position B.: pull back exercise machine sitting in a fixed seat, 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 neck and shoulder level, pause 2-3 seconds. Then exhale, slowly restored along the same path. Repeat. D. Training Points: Note completion of a balanced force action arms,nike tn air max, to prevent uncontrolled sudden yank or restored. Away from the grip with wide grip handle. Anterior pull-down can too be accustom to practice the method, that is pulled down to the chest when the bars before.



sitting down

A. anterior focus of training areas: the anterior bundle deltoid, trapezius, upper back muscles and arm muscles start position B.: pull back exercise machine sitting in a fixed seat, 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 uncontrolled sudden yank or restored. Away from the grip with wide grip handle. Can also be used to practice the methods neck down.



look down at care grip pull

A, key training areas: the upper part of the latissimus dorsi muscle. B, the starting position: feet individually standing in the C, action process: respiration, with the latissimus dorsi muscle contraction force, the Then exhale, holding the bar down slowly restored. D, training points: pulling To the arms hanging down, the two shoulder blades should be easeful so that the latissimus dorsi full stretch, merely the Do not move the body up and down the process of leveraging.



anterior wide-grip chin-up

A, key training areas: the latissimus dorsi and shoulder muscles. B, the starting position: arms hanging in the single-pole, two-handed grip from the wide forehand grip rails, making back the following location to relax, latissimus dorsi full stretch, lift both legs bent. C, action process: breathing, concentration of latissimus dorsi muscle contraction force, bent arm pull-up to the anterior clavicle place, so close to or touching the horizontal bar, pause 2-3 seconds. Then exhale to control the latissimus dorsi muscle contraction force, to restore the body to decline slowly. Repeat the exercise. D,Womens Air Max 2010 Grey/Peachblow Nike Shoes, Training Points: Do not move the body back and forth during the use of inertia to give help; body sagging, the scapular to relax. The latissimus dorsi full elongation.



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biceps curl sit overlooking

A. Key training areas: the biceps B . the beginning: to sit or stand overlooking the upper body slightly forward, a hand inside the dumbbell hanging in a leg and one arm naturally elbow to elbow resting on the palm or the side of the thigh. C. Action process: holding up the bell slowly bent elbow to the chest, upper arm are not allowed to move, close to the internal thighs. D. Training Points: When holding the bell bent, the lower back should not relax. When held to the chest when the bell bent so as to tighten the biceps and keep the repose for 3 seconds. Then, slowly down. Can also be standing for.



barbell curl

A. Key training areas: effectively the biceps, followed by the forearm muscles. B. start position: Natural stand, palms forward, hands shoulder width distance, in the entire action process, the 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 the fulcrum, the forearm from the front leg bent up into a semi-circular fashion with shoulder-length before. Then, slowly down to the legs before Xunyuan Lu. D Essential Training: When the barbell bent, the upper arm are not allowed to move, lift the barbell at the same time, so that the trunk looked up and will be back a mini, some more effectively. Bent to the full contraction, then Xunyuan Lu put down the barbell. Action to cut back on, when the barbell down to restore, the forearm should be hanging straight. Each quote must be fully extended and complete contraction.



arms and anti-grip seated oblique curl attention

A. Key training areas: the major muscle bodybuilding biceps and other elbow B. start position: ride sitting on the bench fixed body, upper body slightly forward, his arms resting on the disposed embark straight, so that axillary card in the indirect panel by, fist forward, anti-grip dumbbell with both hands shoulder breadth. C. Action process: inspiration, his arms to the elbow axis force ringlet $ & * move to the bell approximate the collarbone, pause 2-3 seconds, then exhale, relax arms cutback, reiterate the exercise. D. Training Points: bent to keep on the move when the upper arm does not move, slow and when outriggers fully stretched. When doing this, deserving to ramp constraints, tin not borrow the strength of other parts of the body, so the training biceps significant efficacy. But as people who appropriate the early training started not to do this, to approach the class of initial training class of initial training or those who must do this exercise.



standing dumbbell beat curls

A. Key training areas: the major bodybuilding biceps brachii muscle and the muscles. B. Start position: upright or sitting position, the two arms drooping surely straight, holding dumbbells, tiger's jaws forward. C. Action process: the two upper arm by the side of the body axis in both elbows bent with a dumbbell, the forearm forced to tighten, pause 2-3 seconds, then exhale, holding the bell restored to the side of the body cut corners, repeat the exercise. D. Training Points: The grip curl, the two upper arm motionless, straight grip wrist bells, not swaying with the inertial upper body strength.



standing chest-arm anti-grip curl

A. Key training areas: the major bodybuilding biceps and brachial muscles start position B.: Natural stand spacing and feet shoulder width, chest and belly 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 pull slowly upward elbow right hand near the right shoulder home ministry, pause 2-3 seconds, then exhale slowly restore, repeat. D. Training Points: pull, the upper body should remain straight, the elbow should not rock back and forth.



seated switch dumbbell curl

A. Key education areas: the start of the biceps B.: one end is sitting bench, holding dumbbells every hand , sagging sides. C. Action process: the one hand, a shoulder-length curled before the bell. And then slowly down, meantime different hand-held bell bent. Hands alternately to do curls. D: Training Points: Some bodybuilding winner favor palm down at the beginning, when bent, the wrist, shoulder and work out before. Restore back down again when they muse namely training more effective.



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deltoid Rissho selected

A. Key training areas: the main deltoid and triceps, followed by the pectoralis major, trapezius and back. B. Start position: hands hold the bars, spacing, shoulder width, lift the barbell to the shoulders, palms up. C, action process: the cheek to push up the bar until your arms straight above his head. Then, slowly Xunyuan Lu down to the shoulders. Then repeat. D, training points: pushed, the upper body should not backwards. It is best on the beam waist on the waist strap to practice weightlifting. Also do not prefer when Biezhu gas.



elected

A. dumbbell exercises focus areas: the upper torso of this action is to exercise the colossal muscle groups. For example: deltoid, trapezius, on the chest, triceps, and upper back muscles. B. Start position: hands holding the grip on the side of the head C. bell action process: push the dumbbell vertically with both hands until the arms straight. And then slowly down to the starting position. D. Training Points: dumbbell grip over the bar with a excellent degree of liberty.



overlooking the Legislative Lateral Raise

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 in collateral with the ground to the body, legs slightly bent, lower back does not make sense of traction. C. Action process: two hand-held bell to both sides of the lift until the upper arm and back collateral to (or slightly over), pause, then lower the dumbbell restore. Repeat. D. Training Points: If you hold when held up to both sides of the bell, so that a little elbow and wrist flexion, you will feel the deltoid muscle team can be to a better contraction. Throughout the course of action, thought to be condensed in the contraction of the muscle groups.



Lateral Raise

A. Key training areas: the lateral deltoid area in the beam. B. Start position: Natural standing, holding dumbbells each hand before the pituitary, the 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, and then repeat. D. Training Highlights: support the bell raised and lowered in the process, so that is always a little elbow and wrist flexion, contraction of the deltoid muscle is more effective. When the dumbbell to send both sides at the same time to turn up until the wrist slightly higher than the thumb, until brought to the highest position. Dumbbell fell, and then back to the wrist.



Rissho boating

A. Key exercising areas: the deltoid and trapezius muscles, followed by biceps and forearms. B. Start position: Natural stand, hold the bars apt migrate the middle back of the hand, spacing 6 London, his arms sagging ahead the thighs. C. Course of action: to prop a peal afterward to the skin slowly heaved, elbows tucked up all shake hands by the top. Pull to near to anterior until the horizontal location, standstill. Then,Mens Air Max Lebron James VIII(8th) All Black Nike Shoes, Xunyuan Lu slowly close down to the legs before sagging. Repeat. D. Training Points: Every period down the bar will be slower than when above to advert when they cut down, so exercising would be more efficient.



Key training areas: the upper chest and deltoid toe. B. Start position, the natural stand, his hands holding the barbell holding sub-bell hanging on the legs or the front. C. Action process: the top of the dumbbell or barbell lift forward (elbows slightly bent) until the line of sight parallel to the height. Then, slowly lower reduction, repeat. D. Training Points: If you use dumbbells when the boxing eyes forward, holding the bell in front of body on the move. This method is a single focused beam before deltoid exercise.



shrug

A. Key training areas: the shoulder side of the trapezius muscle, neck muscle and upper back muscles. B. start position: Natural stand, two back of the hand forward, holding the barbell or dumbbell, drooping before the legs. C. Action Process: shoulders arched upward in the meantime, the shoulder buffet the ear as far as possible, and then in the vertex position, slowly turn the shoulders back, then slowly go down after the arms hanging by the in situ . Repeat. In shrug process, do not toggle. D: Essential Training: If you make the wrist slightly bent, and make two 肘尖 outward, the contraction of the shoulder and side effects of trapezius something more effective.



rope held flat side overlooking the authority

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 the two palm handle, upper body bent forward in parallel with the ground to the body, legs slightly bent, lower back does not make sense of tension. C. Action process: the two sides holding the handle to lift, upper arm and back up to parallel (or slightly over), pause, then lower the handle restored. Repeat. D. Training points: the resistance due to chest there is always the process in action, so the deltoid muscle stimulation is apparent.



rope Lateral Raise

A. Key training areas: the lateral deltoid zone in the beam. B. Start position: Natural stand, one hand under the deal pituitary antecedent, two little flexion of the elbow, fist eyes forward. C. Action process: the two sides held the same time to lift the handle until the lift to the head-high position. Then, slowly Xunyuan Lu fall back into area, and then repeat. D. Training Points: Due to the


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