1, barbell squat

If only one movement can be selected for training, then Bian Xiao will choose squat. Squat can exercise our lower limb muscles, and leg muscles are the largest muscle group in the body. Leg muscles are strong, lower limb strength will be improved, and the body will become young and powerful.

2. Dumbbell step and squat away

In addition to the effect of squat, lunge squat can also exercise the stability of the body and improve the balance of the body. At first, you will find yourself with uneven body and poor core strength. As the movements become more and more skilled, the stability and balance of the lower limbs will also be improved.

3, barbell hip push

This action is mainly to exercise hip muscles, which can help you improve the flat and drooping hip shape and shape a full and tight hip shape. This action requires a fitness stool.

4. Hang your legs.

This action can exercise arm strength and stimulate lower abdominal muscles at the same time. However, the action is a bit difficult. When we can't lift our legs in the early stage, we can hang them first instead of lifting them, which can create a foundation for doing pull-ups. You can see how many seconds your limit is when you hang up, and do 3-4 groups when you are exhausted.

Step 5 pull-ups

This movement is a golden movement to exercise back muscles and arm strength, but it is generally impossible for beginners. I suggest that you can use elastic belt's assistance, or do low-position pull-ups, which can reduce the burden.

6. Barbell recommendation

This action is mainly to exercise the deltoid muscle of the shoulder, and the training effect is the best when standing with a barbell. Keep the posture of the outer eight and tighten the core muscles during training. Beginners can start with the lowest weight to avoid injury.