For beginners, it is suggested to practice from compound movements. Compound movements can stimulate muscles in multiple parts at the same time, which can maximize the development of body muscles and strength, such as barbell bench press, which can stimulate the head and shoulders while practicing chest muscles. In addition, novices can start from family training and do some simple unarmed training actions, such as push-ups, sit-ups, freehand squats, pull-ups, parallel bars arm flexion and extension, etc.