Barbell exercises will directly stimulate every muscle in the whole body, and the joints must be fully stretched before, otherwise it will be easy to strain.

Hip exercise duration: 5 minutes

Load: 5 kg for men and 3 kg for women.

Hold the barbell wide, keep your legs shoulder-width apart and keep your knees and toes in the same direction. The upper body rises and falls vertically with the rhythm of music. Be careful that your knees don't exceed the level of your toes when squatting.

Chest exercises

Duration: 5 minutes and 30 seconds Weight: 3.5kg for male and 2.5kg for female.

Lie flat on the pedal, hold the barbell wide and push it up and down with the rhythm. The reason why you lie on the pedal is because when you need to push down, the lever is only one fist away from your chest.

Biceps exercise

Duration: 4 minutes Weight: 2.5kg for male and 0/kg for female.

The elbow joint is close to the body, and the arms are spread as far as possible. This width is the width of the barbell. Your feet can stand back and forth to keep your center of gravity stable. When the music starts, lift the barbell with the rhythm. Pay attention to this. Elbows must be clamped, and the lifting should not exceed the shoulder plane.

Quadriceps exercises

Duration: 4 minutes weight bearing: This movement is more difficult, and beginners can do it without barbells.

Hip breadth, legs apart, one foot naturally took a big step back. Sit down naturally with the rhythm, and pay attention to the natural shift of the center of gravity during sitting down.

Shoulder exercises

Duration: 4 minutes Weight: 2.5kg for male and 0/kg for female.

Stand back and forth with your feet, and fix it firmly with your thumb through the center of the barbell. Shoulder force to separate the barbell piece to both sides, and pay attention to keep the elbow moving in a horizontal line.