In front of the upper arm raised is biceps

Basic action: 1, two arms for, this movement can stand also can sit, positive and negative DuoZhong method is dumbbell, the barbell. Two upper arm must be tight post two axillary, using the biceps the strength of the contractions make two tactics to chest try to bend. 2, backhand narrow pull-ups, is also is using biceps contraction of the power to the purpose of the exercise. (practice six groups, and 12-15 times).

Triceps muscle

Behind the upper arm raised is triceps muscle. Practice triceps muscle can make your arm muscle line is clear. Basic action: 1, have positive and negative hold two movements, the face up flat on wide stool, both hands and shoulder are the same as wide, hold the barbell, then lift on to elbow for protection, slowly bending to the head, and then back with triceps muscle contraction force to restore the bar in situ. (practice six groups, and 12-15 times).

Deltoid muscle

The shoulders of muscle is deltoid muscle, divided into bundle, before the bundle, and of. Basic action: 1, former beam, hand dumbbell or barbells, hold out in front from and shoulder are the same as wide, and raise the arm, make the arms and smooth lift before body into 90 degrees (practice six groups, and 12-15 times). 2, the mediate, hold in the arms side and dumbbells levelly obeying up from two side to the head. (practice six groups, and 12-15 times). 3, of allowable holding the barbell, as are the same as wide, the bar on the neck, arms outstretched push up the barbell up, then slowly bend arms, neck shoulder in the barbell after in situ. (practice six groups, and 12-15 times).
After b502 ~ 3 months after exercise, physical strength will be obvious enhancement, energy will also abundant than before. At this time, should focus on training the big muscles, like pectoralis major, deltoid muscle, biceps and triceps latissimus dorsi muscles, and musculus glutaeus maximus and a quadriceps muscle, carry momentum should adjust. In addition, the same parts of the muscle group can use different movements, different instruments to exercise. Usually, practice action a month and a half to two months transform again. In addition, the exercise of the spirit when (ideas) to focus on the practice parts, avoid by all means, listen to music and etc. So, insist again six months to a year, the figure will happen significant changes.
Training should pay attention to the following:
1. To do warm-up exercises
2. Don't just practice themselves interested in muscle: pay attention to the full exercise body every muscle, not "ChanDaYi", otherwise not only can not reach the purpose of strong and handsome figure, it will LianChu deformity.

Abdominal muscle

Lumbar muscles is difficult to practice muscles, to much. Basic action: 1, the inclined plate sit-ups, this movement is no longer much said. 2, supine lift a leg, lie low on benches, through live stool head, with lumbar abdomen power the contraction of the feet up the body after bending. Three, two head on, lie low is on the bench, upper arm and legs were unbend, ZhiBei swing to the hips for protection, and his legs and at the same time to fold, hands to touch the lift on tiptoe. 4, neck after the bar bow, and weight on the neck, then slowly put before the body and legs down into 90 degrees, and then use the waist strength in situ recovery. (practice how to build muscle fast six groups, and 12-15 times).

Thigh muscle

Basic action: 1, neck after weight squats, bear the bar in the shoulder, two feet to open and shoulder are the same as wide, deep breathing, then squatted and quadriceps power up. (practice six groups, and 12-15 times). 2, the inter-relationships weight squats, extract the barbell in chest, slowly kneeling position clavicle squat down to size leg close folding so. (practice six groups, and 12-15 times). To increase the load, can be in heel pad a 5-6 centimeters of brick or wood.