For friends who have just started fitness, a moderate-intensity fitness program is the best. As for the basic movements, beginners who have just started fitness personally suggest that all training movements should adopt multi-joint compound training, such as positive grip pull-ups, wide grip pull-ups, narrow grip reverse grip pull-ups, push-ups (divided into hand high and foot low push-ups, foot expert low push-ups, narrow push-ups, wide push-ups and so on). ), parallel bars arm flexion and extension, gantry bench press, mechanical paddling in sitting position, and of course, the most important squat and hard pull.

Let's analyze the different movements one by one to stimulate those muscles, so that everyone can make their own fitness plan more comprehensively. First of all, talk about pull-ups. Pull-ups have always been the most basic and effective exercise method for the public. Pull-ups stimulate most upper body muscles. Forehand pull-ups mainly stimulate latissimus dorsi, teres major and teres minor, followed by biceps brachii, forearm and upper pectoralis major. Back muscles will become obedient and handsome when wearing clothes. Wide grip forehand pull-ups only increase the stimulation of back muscles and reduce the use of other muscle strength. Backhand pull-ups are the best exercise for biceps brachii, because its trajectory is the most natural stretching method for biceps brachii. Training your biceps like this can make your biceps very streamlined and won't appear abrupt.

Push-ups are easier than pull-ups and can depict some key muscles. The low push-ups of the foot master can perfectly exercise the upper part of the pectoral muscles, and the angle between the person and the ground is controlled at about 30 degrees. This action has a certain stimulating effect on biceps brachii, deltoid and abdominal muscles. Push-ups with high hands and low feet can perfectly shape the lower part of chest muscles and can be used as auxiliary training. Narrow distance push-ups can exercise the middle seam of pectoral muscle and triceps brachii.

The arm flexion and extension of parallel bars is a kind of practice method, which will be used from basic to advanced. It exercises the deltoid, triceps brachii and lower pectoral muscles very comprehensively. If you want to practice these three parts, I suggest you choose this action.

Gantry bench press is an action mainly aimed at beginners to practice chest muscles and adjust their weight according to their own ability. As a beginner, strength growth and dimension growth are a good choice. Sitting mechanical rowing is a classic back exercise, because it is a fixed machine compound exercise, so the cost performance is also very high. Needless to say, the importance of squat, and there is no great movement requirement in execution, and the legs also need some strength training. You can do full squat and half squat with weight. Thereby improving its own strength as a whole.