Chest muscle: supine dumbbell bird.

Deltoid toe-in: Stand in front of dumbbell and lift horizontally.

Middle bundle of deltoid muscle: standing dumbbell side lift.

Behind the deltoid: Bend over to lift dumbbells and row in a standing position.

The exercise requirements for muscle growth are:

Every part once every two or three days, and each part only practices one movement at a time.

Do four groups at a time for each movement, each group is 7 to 10, and if it exceeds 10, the weight will increase.

When exerting force, the speed should be fast, pause at the highest point to make the muscles contract as much as possible, and recover slowly.

Each cumulative time (including rest between groups) shall not exceed 45 minutes.

Diet: protein (eggs, beef, milk, etc. ), carbohydrates, minerals and vitamins should be properly supplemented.

Combine work and rest, avoid fatigue and have a good spirit.