1. Sitting and pushing the chest can exercise the triceps brachii, which is the muscle at the back of the arm; After sitting down at a high position, put your toes forward and hold the crossbar with both hands. The grip distance of each hand is about one palm wider than the shoulder, and the body leans back slightly. The main action is to pull the crossbar down to the chin. Accelerate when you pull it down and slow down when you put it back. When you pull down the crossbar, you can obviously feel the tightening of your back; Toes forward, knees forward. Knee joints should not be too far apart, and the distance between feet should be less than shoulder width. Hold your head high and look straight ahead. Pull the handle back horizontally with both hands, pause at the elbow joint, that is, when the upper and lower arms form a 90-degree angle, then slowly extend forward. It should be noted that you must stand up and not bend down, otherwise it will be difficult to achieve the exercise effect.
Dumbbells are a bit like barbells. For example, holding a bell, shrugging your shoulders, and standing with your feet apart, the distance is slightly wider than your shoulders. Hold the dumbbell with both hands and move forward with both hands. Lift your shoulders hard and then relax; Bowing and rowing is bending, and the legs can be upright or bent. This action mainly exercises latissimus dorsi, and other muscles can also assist.