1. Methods of holding the instrument: forward grip, reverse grip, reverse grip, wide grip and narrow grip.

2. Main muscle group training methods: pectoralis major: bench press, flying birds, arm flexion and extension (supporting parallel bars). Latissimus dorsi: Pull-ups are hung in front of the barbell to row upward. Biceps biceps brachii: barbells and dumbbells bend. Triceps brachii: narrow grip and push with pulley. Deltoid muscle: neck push-ups, dumbbell side lifts. Quadriceps femoris: Squat. Leg muscles: lift the heel with weight.

3. Show seven specific movements of muscles: biceps brachii abduction, latissimus dorsi abduction, pectoral muscle abduction, biceps brachii abduction, latissimus dorsi abduction, triceps brachii abduction, abdominal muscles and leg muscles.

Men's bodybuilding elective course is one of the main courses in physical education class, a sophomore. Mainly to strengthen students' awareness of exercise, improve their physical fitness, introduce the basic techniques, tactics and rules of men's bodybuilding, and guide students to establish men's bodybuilding as a lifelong exercise.

Basic task

1. Develop students' endurance, strength, speed and physical fitness closely related to human health, enhance the function of cardiovascular system, and improve human shape, function and health.

2. Introduce the basic techniques, tactics and rules of men's bodybuilding.

3. Establish a correct sports ethics, with the spirit of courage, tenacity, unity and enterprising.