Lumbar muscles and abdominal muscles are difficult to practice and need hard work. Basic action: 1. Sit-ups, let's not talk about this. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and bend your body. 3. Lie flat on the bench with your upper arms and legs straight, and swing your straight arms with your hips as the fulcrum. Put the barbell behind your neck, slowly lean forward, with your legs at 90 degrees, and then use your waist strength to restore your original position. (Practice six groups, each group 12- 15 times).

musculus pectoralis major

Pectoralis major is one of the larger muscles in human body, which is relatively easy to practice. Basic action: 1. Lie flat on your back on a wide stool, face up, hold a dumbbell in each hand, raise your hands, and then slowly spread out to your sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Then push up hard, this action needs two people to cooperate, and the other person should protect it. (Practice six groups, each group 12- 15 times) 3. Push-ups can increase the difficulty, the feet are tilted at a 45-degree angle, and heavy objects are placed on the back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, 65438 in each group.