1, barbell bench press: This action can help you exercise the pectoralis major, and at the same time make our pectoralis major lines more perfect and beautiful. In fact, the pectoralis major is also one of the components. Inhale when lifting, exhale when standing still, inhale when falling, and exhale when returning to the original position. And in the whole movement process, we should pay attention to raising our heads, lifting them obliquely on the long bench, and putting the barbell on the chest with both hands. Then lift the barbell vertically until your arms are completely straight, and then slowly put it down after about a minute or two.

2, barbell bending: the action essentials of this action are not difficult, but don't worry in the process of doing it, a little slower, you can exercise your muscles better. This action mainly exercises our brachialis, biceps brachii, brachioradialis and pronation teres major.

3. Squat after barbell: It is a very common way to exercise leg muscles. At the beginning of this action, you stand with your feet shoulder-width apart, and then grab the crossbar with your hands at the back of your body at a wide distance. At this time, you should pay attention to the fact that the palm is facing backwards. Stop at the waist, but lean forward a little. Then slowly let the barbell squat down along the thigh until the thigh is parallel to the ground.