2. Shoulder muscles: Smith barbell pressure, dumbbell side lift. Use Smith machine to complete the action, sit in the fitness chair and hold the barbell with both hands, and push the barbell up from our face. In the process of pushing, our back and hips should always remain motionless, and we should always use the shoulder power output. This action mainly trains the anterior middle muscle of the deltoid muscle of the shoulder. Adopt a standing posture, hold a dumbbell in each hand, and lift it horizontally at the beginning of the action. If you use heavy weight, you will feel a little shrugging. If the shrug is too obvious and you don't really want to practice trapezius, it is recommended to change the weight and continue. This action is mainly to train the middle bundle muscle of deltoid muscle.
3. Chest muscles: Hold out your chest, bend your elbows and slowly put down the barbell, while inhaling until the barbell bar almost touches your chest. Then push the barbell vertically upward with the strength of the chest until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major is in the position of "contraction peak" and pause for a while. Note: Go up and down quickly. It takes about twice as long as going up. The barbell hangs from your collarbone.
4. Abdominal muscles: First lie on your back on the mat, stick your upper limbs on the mat, put your hands under your hips and keep your legs straight. Feel the strength of the abdomen, straighten your legs together, lift your legs up by the strength of the abdomen, and leave your hips off the ground. Lift your leg to the stop vertex for one minute, and then slowly return to the starting position. Pay attention to the abdomen in this action, and don't land your feet during the reduction process.