Fitness exercises can be divided into strength exercises and muscle shaping exercises. Strength exercises should be high-intensity and few times. For example, the bench press barbell can barely lift the weight of 100 kg. When practicing, you should set the weight at 60-80%, that is, 60-80 kilograms, and practice in groups of five. On the contrary, the exercise of muscle shape is less intense and more frequent. It is suggested that the weight should be set at 20-35%, which is also a group exercise, with a group of 10- 15. You can reduce the quantity or increase the weight according to your actual situation. Just do it about four times a week, not too much, once every two days. Practicing every day will not only fail to achieve the ideal effect, but also aggravate muscle fatigue.

Let me introduce you from top to bottom. According to what I said above, for the effect you need, you can practice the method I briefly described.

Support push-ups: mainly to the deltoid and triceps brachii. With support, you can practice more effectively. If not, you can put your feet and palms on a slightly higher place to practice.

Pull-ups: deltoid, latissimus dorsi, pectoralis major, brachialis and trapezius.

Weight-bearing chest expansion: that is, holding dumbbells to expand your chest or spreading your wings with what we call birds, leaning forward, your back flat, holding dumbbells in both hands and spreading your wings. Please consult the coach in the gym for details.

Bench press barbell: upper part of pectoralis major, brachial muscle.

Sit-ups: rectus abdominis

Lean forward with weight: the barbell is carried on the shoulder, and the body stands upright, then the upper body leans forward and returns to the upright position at 90 degrees. Musculus extensor of latissimus dorsi spinal cord.

Bend your head: the action is the same as sit-ups, but to bend sideways in a slightly flat place, you can practice the external oblique muscle. Few people practice this muscle. If you only have abdominal muscles, it's cool even if you have eight, because it's too monotonous. It would be perfect if two more external oblique muscles were added.

Cycling: rectus femoris, musculus maximus femoris and gastrocnemius.

Leg-sitting stretching trainer: rectus femoris muscle group. One-legged exercise can increase the training effect. When the leg reaches the peak, pause for 3 seconds, then put it down and practice repeatedly.

If you are practicing muscle shape, I suggest you eat some creatine powder, which is usually sold in gyms, which can increase the growth of muscle fibers and achieve the effect of muscle gain more quickly.