Let you play around the gym easily. There are still some things we need to pay attention to when warming up. During exercise, we should also pay attention to replenish water. Proper exercise is good for health, and exercise can prevent "three highs". Now share the action skills that make it easy for you to play around the gym.

Let you play gym moves easily 1 1, chest muscle training.

Adjust the dumbbell chair to a 30-degree angle, keep your hands shoulder width or both sides of your chest, lift the dumbbell as far away from your face as possible, then pull it back to its original position and repeat the action. Exercise once every other day, 4 groups each time, each group 10- 15 times, and rest for 60 seconds between groups.

2. Upper back muscle training

When exercising, you should find a railing below the waist, with your back facing the ground, your feet flat on the ground, hold the railing with both hands (if the strength is not enough, you can also hook the railing with your arms), and use the strength of your chest to close the railing to the scapula for 2 seconds and repeat the action. It's best to cycle for eight times twice or three times a week, with an interval of about 60 seconds.

Step 3: Shoulder training

Keep your chest upright, hold the long pole shoulder-width with both hands, then straighten your arms to the highest position, and then press the long pole down as far as possible below your chest and repeat the action. Exercise once every other day, 4 groups each time, each group 10- 15 times, and rest for 45 seconds between groups.

4. Hip training

Feet shoulder-width apart, slowly start from the squat position, hold the barbell with both hands and push it up until the whole body stands straight, then press it back to the squat position and repeat the action. Exercise once every other day, 4 groups each time, each group 12 times, 60 seconds between groups.

5. Biceps training

Simply put, it is to hang the horizontal bar. The best way is to use the backhand grip, try to raise your chin above the horizontal bar height and repeat the action. Exercise once every other day, 4 groups each time, 8 times in each group, and rest for 60 seconds between groups.

6. Leg training

Sit in a sitting position, with your knees resting on your chest as far as possible, so that your thighs make a 90-degree angle with the ground, and then straighten your feet. Remember that straightening your knees without bending is a complete step and repeat the action. Exercise once every other day, 3 groups each time, each group 15 times, and rest for 45 seconds between groups.

7. abdominal muscle training

8. Triceps training

In fact, it is a standard push-up. Hands are shoulder-width apart. When you press down, your arms are parallel to your body and repeat your actions. Exercise once every other day, 3 groups each time, each group 12 times, and rest for 45 seconds between groups.

Let you play around the gym easily. 2 push-ups to strengthen the chest muscles.

This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

Sitting posture with belly in and legs up.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.

In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

Biceps lifts healthy hands.

This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

Hold the wall and squat for healthy legs.

You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.

Bend over, row a boat and exercise your back.

This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.