One: Basic fitness training includes chest, legs, back, shoulders, buttocks, abdomen and other exercises.

Two:: 1, back: pull-ups (pull down in front of the neck); 2, chest: flat bench press (sitting chest press); 3. Legs: barbell squat (Smith squat); 4. Shoulder: barbell pressure (dumbbell pressure); 5. Arm: barbell bending (dumbbell bending); 6, abdomen: sit-ups (sit-ups).

Three: train everyone with the simplest and most direct heavy free load. Never ignore the basic movements, such as hard pulling and other compound movements are most conducive to muscle growth. In every training, you should put the most effective compound movements at the front. After the heavy compound movements are completed, isolated movements or instruments should be used to improve the muscles and make them reach deep strength rest.