Basic movements: 1, lie flat, face up, hold a dumbbell in each hand, raise both hands, and then slowly spread to the sides, just like a bird flapping its wings. This is called supine flying bird, flying bird (generally practice six groups, each group 12- 15 times).

2. Lie flat and press, lift the barbell with both hands, then slowly put it above the nipple, and then push hard. (This action should be done by two people, and the other person should protect it. Practice six groups, each group 12- 15 times). The weight must be big enough, overloaded! 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, after you finish anaerobic exercise, your muscles will grow.