Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. Put one hand behind your neck. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Shoulders do pull-ups. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arms back and forth. Repeat. Hang dumbbells on both sides of your legs with both hands, and shrug your shoulders to practice trapezius repeatedly. Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Only scientific fitness can have perfect muscles. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )