Yao Yu was alone in the gym aimlessly, willfully masturbating for a long time - belonging to the kind of freewheeling, seeing that equipment is cool, he got up and jerked a few groups, feeling the muscles expanding, full bulging, and pumping. Pen @ fun @ pavilion wWw. ｂｉｑUｇE。 ｉｎｆｏ

This kind of sourness is not something that people who have reached a certain level of iron can't experience.

He jerked up, grabbed the cuff of the short sleeve of his right hand with his left hand, straightened his right hand and raised it above his head, and pulled the cuff with his left hand with a standard hindarm flexion and extension to exercise the triceps, and took off the short sleeve in seconds.

Yao Yu looked at his mesmerizing body in the mirror, how did he really look at it, how satisfying!

He habitually gestured to the mirror and showed off the seven standard muscles required by bodybuilding competitions.

The first is to flex the biceps brachii forward – this is the simplest of these movements, which involves lifting your arms up from your sides and bending your elbows and squeezing the biceps as much as you can.

There are a few points to pay attention to: the elbow is slightly higher than the shoulder, the trapezius muscle of the shoulder should not shrug the shoulder, the fist is bent at the wrist, the two fists are slightly forward, and the abdomen is sucked and the quadriceps muscles are tensed, and the "little mouse" on the arm is shown at the best angle.

Yao Yu looked at the biceps brachii on his arm, and a satisfied smile appeared on his face: "I am now using the priest's stool to curl the barbell, and the limit weight of 1RM can reach 60kg, and the training target for the next ten months is 100kg!" ”

The second movement is the forward abduction of the bilatissimus dorsi - the main points of this movement are relatively complex and difficult to master.

There are also many points to pay attention to: keep your feet shoulder-width apart from side to side.

Look straight ahead and smile slightly.

Bend your elbows with your arms at your sides and squeeze them slightly inward.

Abdominal aspiration, bilateral latissimus dorsi muscles fully open to both sides.

Contract, shoulders, and quadriceps muscles of the thighs with force.

Yao Yu looked at his broad-shouldered back that had been slightly formed in the mirror, and the corners of his mouth grinned: "The best action to practice back is to lean up." ”

"Back up is a classic back muscle exercise that has been passed down for countless years, even going back millions of years, when humans were apes, dangling in trees, foraging for food, and surviving every moment of the day, an instinct that has been engraved deep in the genes."

"This movement is a compound multi-joint exercise, with a wide grip to train the upper back and a narrow grip to train the lower back."

"It's a pity that in modern times, this simplest and most effective bodyweight exercise has become a moat in the hearts of many people!"

"Not to mention women, from the perspective of pure men, at least more than seventy percent, it is impossible to do a standard pull-up."

"The most fundamental reason for the kind of people in the army who can do dozens or hundreds of pull-ups is that they are too lightweight, not too strong."

"Normally, the number of pull-up workouts is between ten and twelve reps in one group, and if there are more, the workout effect will decrease, and you can consider weight-bearing."

"Even like those World Olympiad bodybuilding champions, no one can exceed 40 bodyweight pull-ups in one go."

"I'm going to pull the bike with a lot of weights, and my back, especially my lower back, will be the top priority in training!"

Yao Yu has written a lot of training plans in the training book, marking the key points.

The third action is the side display ****.

It is divided into pectoralis major and pectoralis minor muscles, and is also divided into upper chest, middle chest and lower chest, and is divided into outer chest and inner chest, also known as chest suture.

You will find that when viewed from the side, especially from the oblique side, the whole breast shape looks the most spectacular.

There are also a lot of points to pay attention to in this movement, standing sideways, with the left leg slightly bent, and the whole ball of the foot supporting.

Bend your right leg, lift your heel, and touch the ball of your forefoot.

Bend your right arm into a fist with the center of the fist facing upwards.

Hold your right wrist with your left hand and contract your pectoral, deltoid, biceps and forearm muscles.

Tightening of the right lateral thigh and calf muscles.

The right shoulder sinks slightly, and the upper body turns slightly to the right.

"Wow!"

"It's big, it's drumming, it's stiff, it's warping!"

Yao Yu looked in the mirror, his big breasts, which had surpassed the D cup, said proudly and narcissistically.

"I can now use 150K to do the weight of the free bench press, and the limit is estimated to be between 180 and 190, which is more than the vast majority of NBA players, although considering the height of the horse, the long arm span, and the large torque, it is laborious to do the bench press."

"But the pectoral muscles are basically not used in the activity of towing a marathon, I just need to keep it, and I don't need to improve it in the sprint."

The fourth movement is posterior abduction of the bilateral latissimus dorsi.

The left foot supports the center of the body, the right leg is moved back, and the forefoot touches the ground.

Bend your elbows with your arms and hands at your hips, and fully open your latissimus dorsi muscles to both sides.

Lean your upper body back slightly, buckle your shoulders slightly, and vigorously expand your latissimus dorsi.

Tighten your hips and contract your right calf muscles.

"Latissimus dorsi, latissimus dorsi!"

"Be thick and good, continue to work hard, and practice to the death every day!"

The fifth movement is the lateral abduction triceps.

Stand sideways, with your left leg slightly bent, your whole ball supported, your right leg bent, your heel raised, and your forefoot touching the ground, and your lower body movements are the same as your lateral pectoral muscles.

Straighten your right arm, hold your right hand and left hand behind your body, and contract the triceps brachii of your right arm and the deltoid muscle of your right shoulder. Suction the abdomen, tighten the **** and the outer right thigh and right calf muscles.

With this position, you can show the triceps, which occupy two-thirds of the volume of the upper arm, in a violent posture.

"Hahaha! What a big triceps! How do you feel that it is already going against the rhythm of the sky. ”

Yao Yu looked at his triceps that could be described as huge compared to the other muscle groups on his body, extremely prominent, as if looking from behind, like the triceps of a sports car's wide tires, and laughed proudly.

"The limit of 1RM for the flexion and extension of my triceps after the supine barbell has reached 110 kg, which is far more than the limit bench press weight of most people."

"If I continue to practice like this, the triceps are really big enough to have no friends, and the visual effects are also extremely shocking, if I want to participate in some bodybuilding competitions in the future, then I will focus on exercising. If you sprint to a marathon at this stage, you don't need it for the time being, and it is enough to keep it. ”

The sixth movement is the posterior abduction of the double biceps, which is actually repeated with the muscle groups shown in the previous movements, in addition to the second brachii there are also the entire back muscle groups, and the glutes and quadriceps muscles.

The seventh movement is to stretch the abdomen and legs forward.

Stretch your left leg forward, touch the ground with your forefoot, and place your weight on your right leg.

Bend your elbows with your arms and hands behind your head, contract your abdominal muscles, quadriceps muscles in your thighs, and tighten your left calf muscles.

Looking at his thighs, which were still slightly thin compared to his upper body in the mirror, Yao Yu shook his head a little dissatisfied.

"Although I used to have one day a week to practice my legs, it was still not enough."

"The weight of my squat is only slightly more than the bench press, which is far from the standard of twice the international fitness ** chest ratio."

"Just take advantage of these ten months to exercise and strengthen it, and to death every day."

Thinking about it, thinking about it, Yao Yu couldn't help but look forward to the upcoming special training.

He picked up the training plan and began to develop a detailed training plan. (To be continued.) )