9. The flying birds (outside and inside the pectoral muscles) lie on the flat training stool between two low-tension pulley tensioners, holding the "D" handle with both hands and palms facing each other. Elbows are slightly flexed, and arms are clamped upward along an arc until hands are close together. Then return to the starting position along the arc, and so on. 10. Stand on the chest (outside and inside the pectoral muscles) and stand between two high pulley tensioners. Hold the D-shaped handle with both hands, palms down. Open your arms and bend your elbows slightly. Then put down your arms inward, like hugging a tree. Then return to the starting position along the arc, and so on. In training, because the trunk leans forward at different angles, the exercise parts are also different. Exercise the upper part of pectoralis major when the trunk is at 45 degrees to the center of gravity; 30 degrees, in the middle of exercise; Exercise the second half at 15 degrees. Practicing self-respect has changed almost every movement of this sport, and the effect will be slightly different. You can practice anytime and anywhere without going to the gym. Beginners master the basic movements first, and then increase the difficulty of practice. Precautions: Before strength training, it is best to do aerobic exercise and stretching to warm up muscles to prevent injury.