A. Key exercise parts: calf muscles. B. Starting posture: Sit on the stool, stand on the mat with two forefoot feet, and hold the weight on your knees or barbell with your hands to prevent slipping. C. Action process: inhale, with the help of the contraction force of the calf triceps, make the heel reach the highest position, and the calf muscles are completely tightened, and pause for 2 ~ 3 seconds. Exhale again and slowly lower your heels to recover. Repeat the exercise. D. training points: stand on the mat with your feet and your heels exposed. Upright weight-bearing heel lifting and sitting posture are just different postures.

Barbell supine press

A. Key exercise parts: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about above the nipple line). Then push it up to the open position, and repeat. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.

Dumbbell bench press

A. Key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, do push-ups and exhale when push-ups. Then push it up to the open position, and repeat. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.

Sit with your arms bent and your chest clamped.

A, key exercise parts: pectoralis major and shoulder deltoid muscle group B, starting posture: sit on the fixed chair of butterfly trainer, abdomen in, chest out, waist in, upper body upright, two forearms placed on the pad of forearm resistance device, forearms vertical to the ground, upper arms parallel to the ground. C. Action process: Inhale, with both arms forcibly clamping the chest to the middle at the same time, so that the separated two resistance devices can contact together as much as possible, pause for 2-3 seconds, then exhale and slowly recover. D, training points: pay attention to the smooth and calm action to prevent sudden and violent clamping action.