Training of biceps brachii: double-headed bending, take two dumbbells with proper weight, put the big arm of the arm close to the body, bend upward by holding the arm, pay attention to exhale when lifting, inhale when putting down, and strengthen the centrifugal contraction time; You can do12 if you want to gain muscle; If you want to shape or lose weight, you can do 15 to 20. Deltoid training: press the shoulder, take two dumbbells with proper weight, put them on both sides of the arm, flush with the shoulder, and push them up when exhaling, being careful not to shrug the shoulder. This action also wants to increase muscles, and at most12; To shape, do 15 to 20. Triceps brachii training: Take a dumbbell with proper weight, put it on your head, straighten your hands, slowly lower the dumbbell, and then lift it up, paying attention to keeping your body straight and not bending. Similarly, muscle gain can be done as 12, and body shaping and fat reduction can be done as 15-20. Pleural muscle exercise: push chest on your back, lie flat, put dumbbells right above your chest, lower your head and pinch your chin, and tighten your back. Don't bend over. Put dumbbells on both sides of the chest, and the angle between shoulders and arms should be 45 degrees as far as possible. Inhale, exhale and push up. The same effect is that you want to get 12 muscles, 15 to 20 muscles for shaping or losing weight. Training of chest suture: supine bird, take supine position, open your hands to both sides, then clamp them inward, and pay attention to the position of your shoulders.