1, multiple chest trainer
Target muscle: pectoralis major.
Exercise method: keep your body upright, stand on one foot, one foot at a time, and raise your elbow parallel to the ground. Exhale, press your chest, push your hands forward and inhale slowly.
2. Rowing practice rack
Target muscle: latissimus dorsi.
Exercise method: keep your body upright, stand on one foot, step by step. Put your abdomen on the mat, grab the handle with both hands and tighten your shoulder blades. Recover the elbow joint and exhale to tighten the latissimus dorsi. Inhale and slow down.
3. Compound shoulder trainer
Target muscle: deltoid muscle.
Exercise method: lean forward slightly, stand on one foot and touch the ground with one foot. Grasp the handle with both hands, exhale, push the deltoid forward and upward, inhale, and slowly release, with the elbow slightly lower than the shoulder.
4. Vertical back trainer
Target muscle: latissimus dorsi.
Exercise method: keep your body upright, stand on one foot, step by step. Grasp the handle with both hands, exhale, pull down the latissimus dorsi forcibly, inhale and release slowly.
5, arm trainer
Target muscle: biceps brachii.
Exercise method: lean forward slightly, stand on one foot and touch the ground with one foot. Put the upper arm on the mat, take the elbow joint as the axis, inhale, bend the biceps upward forcibly, exhale, and release slowly, and don't straighten your arm completely.
6, compound triceps trainer
Target muscle: triceps brachii.
Exercise method: lean forward slightly, stand on one foot and touch the ground with one foot. Grasp the handle with both hands, exhale, press the triceps downwards, and don't straighten your arms completely. Inhale and release slowly.
7. Squat compound trainer
Target muscles: quadriceps femoris, biceps femoris and gluteus maximus.
Exercise method: Keep your feet shoulder width apart, keep your upper body upright, lift your weight with your shoulders, inhale, bend your legs, squat down slowly, keep your knees above your toes, keep your thighs and calves at 90 degrees, exhale and stand up slowly.
8. lunge trainer
Target muscles: quadriceps femoris, biceps femoris and gluteus maximus.
Exercise method: Hold the handle with both hands, stand, stand with your feet back and forth, keep your upper body upright, make a bow posture, inhale, bend your legs, slowly squat down, make your thighs and calves at 90 degrees, exhale, stand up slowly, and don't completely straighten your thighs.
9, gluteus maximus trainer
Target muscle: gluteus maximus.
Exercise method: lean forward slightly, grab the handle with both hands, put the forearm on the mat, stand on one foot, hold the rear bumper with one foot, exhale, push the gluteus maximus back hard, inhale and release slowly.
10, abdominal trainer
Target muscle: abdominal muscle.