《白细胞激活：5年瘦人健身增肌体会(连载4)》
一：胸
平板卧推（主要作用增厚胸整体面积，注意握距稍宽于肩，太窄就变成了练3头，另外肘部张开，腰挺起）
上斜卧推（同平板注意事项，可能对肩有些要求）
龙门夹胸（腰挺起，别用胳膊的劲往前推，要用胸去夹）
双杠臂屈伸（可刺激胸下沿，如果做着困难可以找基友帮忙抬脚）
哑铃飞鸟（拉扯到最痛的状态，起的时候别弓背）
瘦人健身增肌_总结：chest is the best starting point for muscle growth, every training should be done with all your might! Remember to push yourself to the limit, if you see some improvement in chest, try dumbbell exercises too, it's really good! If a bit thin, don't think about others, just do bench press!
二：背
广式引体向上（in my heart this exercise is the most awesome back exercise of all time; pay attention to keep your back straight and head looking up; avoid using two heads' strength to pull up; if there's excess capacity, hang weight plates while doing it）
颈部前下拉（back straightened; body leaned backward; try different positions by yourself）
瘦人健身增肌_总结: Back is the hardest part for skinny people to train! Don't give up! Can't because hard then don't train at all!
三：肩
颈部前推举（can use barbells or dumbbells; pay attention protect yourself； can use Smith machine too）
提拉举重运动 (elbow higher than shoulder level)
3-4: 侧平举和俯身侧平举 (very cruel exercise ; elbow higher than shoulder level)
瘦人健身增肌_总结: Shoulder muscles are divided into front bundle、middle bundle、and rear bundle；training shoulders isn't painful but sore！(PS: I hate training shoulders so much..)
四：二头
1-2: 托臂哑铃弯举或托臂杠铃弯举 (use tricep bar instead of regular barbell or dumbbell；change arms halfway through)
3: 哑铃交替臂弯舉 (do decreasing sets)
瘦人健身增肌_总结：Biceps belong to small muscle groups；you can dedicate a whole day to them or combine with another major muscle group；there are many methods available and you may add that lever arm for bent-over rows as well；when biceps become swollen after workout they're very difficult to find your own shoulder blades - you can measure how hard you've worked.
五、三头
1-2:齐眉臂抱起或绳索下拉 (bring elbows forward and down as far as possible before lifting)
3-4:颈后双臂屈伸或俯姿双臂屈伸
三头给不给力直接影响到你的手腕纬度，与推举的重量哦！
六、腹肌
1-3 : 疼裂者/撕裂者/八分钟法
腹筋是唯一一个可以天天锻炼的群体，我自己的腹筋不能数，只能计算强度。我最近在做疼裂者效果还不错，请大家尝试一下。还有腹筋八分钟也是目前流行的一种锻炼方法。
七、腿
1&2 : 深蹲 ③箭步蹲
腿部是必须要练，而且还要当作一个重点来练，因为腿部训练好，可以促进全身上下的发展。而且经常训练腿的话，你会发现你更像男人，你懂得！
总结：
希望看到这些文字后的每个人都能从中受益。其实，不管是胖子还是瘦子，都能通过努力拥有一个好的身体。锻炼能够带来健康，也能够带来自信。在此希望每个人都能通过努力达到自己的目标！