In order to achieve good fitness effect, apart from intensive training, standardization of movements is also very important. Only standardized movements can make you practice the target muscle group and greatly reduce the risk of injury. The following is the most popular muscle training animation in the world, telling you how to practice every movement!

Bend back and hip training

Target muscles: back muscles and gluteus maximus.

Bend over one leg balance training

Target muscle group: thigh muscles

Bend over the barbell and paddle with your arms.

Target muscle group: back muscle group

Bend over and lift dumbbells for rowing.

Target muscle group: latissimus dorsi

push-up

Target muscles: rotator cuff muscles and pectoralis major muscles.

Load-bearing bending and one-leg balance training

Target muscles: leg muscles and gluteus maximus.

One-leg training of weight-bearing step

Target muscle group: leg muscle group

Wire pull-down

Target muscle group: latissimus dorsi

Brachial muscle training

Target muscle group: Brachial muscle

Roller fulcrum push-ups

Target muscle groups: upper limb muscle groups, waist and abdomen and other core parts.

Lie on your back and roll your abdomen.

Target muscle group: abdominal muscle group

Hard inquiry (a way of credit inquiry)

Target muscle groups: hip, leg, back and other muscle groups.

Bench press

Target muscle groups: pectoral muscle group and deltoid muscle.

Flat triceps brachii training

Target muscle group: triceps brachii

Goats stand up.

Target muscle group: erector spinae.

Upward inclined flat table press

Target muscle group: pectoral muscle group

Upper inclined plate dumbbell clip chest

Target muscles: rotator cuff muscles and pectoralis major muscles.

Bent dumbbell bird

Target muscle groups: posterior deltoid muscle and dorsal muscle group.

deep squat

Target muscles: leg muscles and gluteus maximus.

Flexion and extension of parallel bars arm

Target muscle group: triceps brachii

Arm extension and contraction training

Target muscle group: forearm

Hang your legs and abdomen.

Target muscle group: abdominal grade group

Dumbbell side flat shoulder

Target muscle group: deltoid muscle

Dumbbell forward lift

Target muscle group: deltoid toe.

Three bends of supine flat barbell arm

Target muscle group: triceps brachii

Three-bend lift of supine flat kettle bell

Target muscle group: triceps brachii

Standing dumbbells and lifting shoulders

Target muscle group: trapezius muscle

Limb dumbbell push shoulder

Target muscle group: deltoid muscle

Double-ended barbell bending

Target muscle group: biceps brachii

Backhand pull-ups

Target muscles: biceps brachii and back muscles.

In addition to training movements, it is more important to persist!