Clover 1. Say goodbye to meat
①Stand with your legs shoulder-width apart, your back straight, your left elbow bent in front of your chest, keeping it perpendicular to your body, your right hand directly under your left elbow, relax your shoulders naturally, and inhale. Hold your left elbow with your right hand and move it towards your right shoulder, press your shoulders, exhale slowly, stay for 10 seconds and then change sides. Straighten your right arm to the left, bend your left elbow and pull your right arm closer to your body, press your shoulders, exhale slowly, stay for 10 seconds and then change sides. Lift your head and chest, fold your forearms, and support your left elbow with your right hand.
②Hold the mineral water bottle with your right arm and stretch it toward the ceiling with your arm close to your ear. Use your left hand to support your right shoulder joint inward from the front of your body. Then bend your elbows and let the mineral water bottle sink to the back of your head until your elbows are at a right angle before returning to the previous step. Repeat 15 times and then switch sides.
2. Strength training with flat raises
①Hold a mineral water bottle of about 600ml in each hand, hanging naturally on both sides of the body. With your hands palms facing down, straighten your arms, lift the bottle to the sides until it is at shoulder height and then return to the previous step.
②Hold a mineral water bottle of about 600ml in each hand and hang it naturally on both sides of the body. With the tiger's mouth of your left hand facing upward, lift the bottle forward to shoulder height with your straight arm, then put it back to your side, and repeat with your right hand. With both hands at the same time, lift the bottle forward with straight arms to shoulder height, and then return it to your side. Repeat 1-2 for 15 times.
3. Practice more push-ups
①wall push-ups
Stand with your feet together facing a wall, your hands shoulder-width apart and chest-height apart on the wall, with your feet directly under your pelvis and one foot behind you. Lean your body weight forward until your elbows are bent at 90 degrees. When leaning forward, your heels can be slightly off the ground and your back should be kept straight.
②Incline push-ups
Use two strong and stable stools to support your left and right hands respectively. Keep your hands wider than shoulder width apart. Keep your body in a flat position at 45° to the ground. Then bend your elbows to let the center of gravity sink to a 90-degree angle, and then straighten them. Repeat 12-15 times. The wider the distance between the hands, the greater the impact on the pectoralis major muscle. exercise The more. When the distance between the hands is about the same as the shoulders, the effect on shaping the arm lines is more obvious.
③Wide version of incline push-ups
Find a sturdy chair that won't slide. Place your hands shoulder-width apart. Straighten your hands on the chair to support your body weight. Put your feet together and back and your toes on the ground. Your back and legs are in a straight line, and your body and the ground are at a 45-degree angle. Keep your body straight, sink until your elbows are bent at 90 degrees, and stay there for 1-2 seconds.
④Push-ups with knees on the floor
Kneel on all fours, with the knees directly below the hip joint and 1 foot back, keeping the back straight, bend the arms to lower the center of gravity of the body until the elbows are at 90 degrees, pause for 2 seconds and then return to the previous step.
⑤Standard push-ups
The body is straight, the feet are together and the toes are on the ground, the arms are straight, the palms are directly under the shoulders, and the distance is slightly wider than shoulder width, and the center of gravity is on the hands. Bend your arms and lower your center of gravity until your elbows are bent at a right angle and the distance between your chest and the ground is about 1 fist-width. Pause for 2 seconds and then return to the previous step. Repeat 12-15 times.
4. Exercise biceps
①Curl your arms to exercise your biceps
Hold a mineral water bottle of about 600ml in each hand, clamp the upper arms on both sides of the body, palms facing up, and bend the elbows forward at 90 degrees, either standing or sitting. Keep your upper arms clamped to both sides of your body, bend your elbows upward at the same time, lift the mineral water bottle to shoulder height and return to the previous step. Repeat 12-15 times.
②Standing barbell curl
Stand naturally with your palms facing forward and the distance between your hands shoulder-width apart. Throughout the movement, your upper arms should always be close to your sides and the barbell hangs down in front of your legs. Inhale, use the elbow joint as the fulcrum, and lift the barbell upwards from the front of the legs to the chest in an arc shape. After reaching the "peak contraction" position, pause briefly. Then, exhale and slowly return to the starting position with the tension of the biceps.
③Seated dumbbell one-arm curl
Sit on a bench, spread your legs apart, lean your upper body slightly forward, hold a dumbbell in one hand and hang it on the inside of one leg, bend your other arm naturally, and rest your palm or elbow on one thigh. Action process: Inhale, use the elbow joint as the fulcrum, and bend the forearms upward from the front of the legs. After reaching the "peak contraction" position, pause briefly. Then, exhale and slowly return to the starting position with the tension of the biceps.
