Detailed explanation of 7 prescribed movements in bodybuilding competitions, muscle show

The ultimate goal of every fitness practitioner is to be able to go to the bodybuilding stage. Apply olive oil to show the results of your hard work on the stage. But there are only a few such people. However, everyone who goes to the gym to practice muscles must learn 7 basic muscle display movements. They are also the prescribed display movements in bodybuilding competitions. Of course, the movements are basic, and whether you can fully perform them depends on you. Keep a smile, keep confident, and bring the charm of fitness beauty to others.

　　No matter whether you can go to the stage or not, you must learn how to show your muscles.

　　Today we will take a look at these seven basic muscle display movements.

　　Look at the video first to learn about: Tsinghua University Bodybuilding Team teaches you the 7 prescribed movements in bodybuilding competitions!

The team is actively preparing for the bodybuilding championship, and the goddesses are all full of confidence

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National Health Team "Goddess" with flowing long hair, tall figure and slender legs

1. Biceps are spreading: Front Double Biceps

You can get your feet close, or you can put the weight of your body on one of the legs and extend the other foot slightly to the side. Then, bend the biceps, slightly higher the elbows than the shoulders, and expand the latissimus dorsi. Some people will inhale and tighten the abdomen, and some people will not. No matter what you do, as long as you think you can show your best condition.

2. Latissimus dorsi: Rear Lat Spread

　　Swing your back to the referee and the audience, stretching one leg slightly backward so that you will tighten your gluteus maximus and biceps femoris. Some bodybuilders first like to slowly move their elbows backward to show the lines of the back and the transverse lines on the latissimus dorsi, then put your fists on both sides of the waist, or above the pelvis, and then slowly expand the latissimus dorsi.

3. Rear Double Biceps

　　One foot extends slightly to the side, just like showing the biceps being stretched out. Some athletes are used to stretching their arms upwards first, then bend the biceps and spreading their backs at the same time. Be sure to tighten every muscle in your back, as well as your biceps femoris, calf and gluteus maximus.

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4. Side pectoral muscles: Side Chest

The body turns slightly to the side (assuming your right side faces the referee), bend your right calf, then bend your right arm 90 degrees on your side, then extend your left arm to the right and tighten your left chest muscles. You can inhale and tighten your abdomen, which will make your body proportions look better.

5. Side spread triceps: Side Triceps

Similarly, turn slightly to the side side faces the referee, then turn your triceps, face your right calf to the referee. Show your triceps, face your arm to the referee, then pass your other arm through the body and tighten your chest muscles, and don’t forget to tighten your abs and oblique abdomen at the same time.

6. Side spread your abs and legs: Abdominal & Thigh

The body turns straight forward. Extend one of the legs forward, then place your hands behind your head, then exhale, bend and tighten your abdominal muscles and oblique muscles. You can also turn slightly to one side to better show your oblique muscles.

7. Crab type: Most Muscular

（（In international competitions in Europe and the United States, the judge may require athletes to be additionally prescribed movements, but in China, judges rarely require this)

　　One foot extends slightly to the side, tightens and bends your legs slightly, holds your breath, tightens your abdominal muscles, then bend your arms in front of your body, tightens your triceps, and every muscle on your body.

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