There are many changes in this sport. I can only tell you the essentials of the action simply. Put your hands on the edge of the bench and palms back. Hold your body with your upper arm, put your heel on the ground, bend your knees, tighten the lower trapezius and pectoralis minor, inhale and lower your body, keep triceps control, try not to let your shoulder joint open too much, lower your upper arm parallel or slightly higher than the horizontal plane, exhale, apply force to the triceps brachii, and repeat the action for 2~4 seconds.

Increasing the height of the foot or the load (waist load plate) can improve the training difficulty and increase the load stimulation.

The second action: push-ups

First of all, push-ups are not just a chest exercise, but a comprehensive training exercise, which can help us develop the muscles and strength of upper limbs in an all-round way, including pectoralis major, deltoid, triceps brachii and lower back. Doing push-ups at the same time requires the core to bear the weight, so it is also helpful for your core strength and stability.

Keep the head and heel at the same level; Push your body off the ground with your hands supported (bend your arms over 90 as much as possible); The back should not be arched, and the hips should not be too upturned or too low. Advanced ones can try flying push-ups. You can tell at a glance that it is an upgraded version of high-five push-ups. At this time, you are not only required to high-five before landing, but also your whole body must leave the ground completely, which greatly strengthens the test of your flexibility.

The third action: rowing on your stomach.

It can help you build a strong core, because you need to activate your core muscle group (lower back of abdominal muscles) to keep the trunk stable and maintain the correct position, while rowing! It can also help you strengthen your hard drawing skills; Strengthen your hip hinge! It can develop your gluteal hamstring muscles and increase the explosive force of your hip joint extension. Using the reverse grip to bend over and paddle will activate more biceps brachii and load more, which is more beneficial than isolated action.

Bend your body to grasp the dumbbell with a positive grip, hold your other hand on the bench, and bend your other knee to support your body on the bench, with your body almost parallel to the ground, and hold your head up and chest out. Put the weight as low as possible and pull it up to your body with your palm; Try to keep your body still and pull the dumbbell to your side with your back instead of your arms; Put it down slowly, control the weight, and practice one side before the other.