This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
AI-generated illustration · face based on the member · not a photograph
DisclosureAI 生成示意：面部参考本人照片；身体、器械与背景为虚拟生成，不代表本人真实体型或训练记录。生成工具：内置 image_gen。
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Demonstration photos · 1Photos provided by 兄弟健美俱乐部站长本人（形象权利人） and licensed for display on this site.
Key points
- 01Arms raised with elbows bent, fists above shoulder height, forearm and upper arm at about 90 degrees.
- 02Chest open, shoulder blades down, no shrugging.
- 03One leg slightly forward with the toes turned out; keep the legs tight.
Common mistakes
- Shrugging, which strains the neck and hides the trapezius lines behind the shoulders.
- Focusing only on the arms while relaxing the abdomen and legs.