Doing push-ups or bench presses with dumbbells (be sure to weigh them or use barbells) is a very good way to practice pectoralis major. Doing sit-ups is simple and effective to practice abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Do sit-ups to effectively practice waist muscles, face the ground, lean out of the bed, keep the lower body still, and lift the upper body repeatedly with the waist as the axis. Doing bench presses with dumbbells (be sure to be heavy) or pull-ups on the horizontal bar are very good ways to practice latissimus dorsi. The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Shoulders do pull-ups. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. When doing the above exercises, you can practice your forearm and increase your grip strength when lifting dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arm back up. Repeat. Squat (preferably with weight) is a very good way to exercise thigh muscles. Lift your heels, stand on tiptoe, lift your heels, and lift your body hard. You can do it on the steps. The methods of Olympic athletes to exercise calf muscles. It is advisable to have muscle aches every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Eat more high-protein foods when exercising, such as eggs, milk, fish, beef and mutton. Scientific fitness, there will be perfect muscles, strength will be enhanced. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )