Action essentials: supine on the instrument, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, and the body is like a flying fish. Cross your hands and hug each other on your chest. Use abdominal strength to get the back off the ground, but the lower back is still close to the ground. The action is just the compression of the abdomen, which bends the spinal bone, pauses for a while, and then uses the tension of the abdominal muscles to control it, so that the spinal bone gradually stretches downward and recovers.

Note: The position of hands has a direct influence on the pressure of abdominal contraction. Generally, there are three different placement positions: the simpler one is that the hands are naturally straight and flat on the side; The middle difficulty is to cross your hands and hold each other on your chest; The hardest thing is to put your hands behind your neck.

■ Recommended equipment: barbell bench press

Action essentials: lie flat on the bench, with the back of the head, upper body and buttocks close to the bench. The feet are naturally wide apart, about 30-40 cm. Hold the barbell with both hands, and the thumb covers the barbell to form a complete grip with the other four fingers, with the palm edge facing up. Lift the barbell from the bench, straighten your arms, vertically translate the barbell above the clavicle, and tighten the back scapula. After holding for a few seconds, slowly, steadily and controlled underground barbell until it is close to the chest.

Note: the back of the head and shoulder blades should be close to the bench, and the back waist should always arch naturally during the whole bench press, and the waist should not be subjected to extra force or deliberate force. Keep your muscles tense from beginning to end in training, not just when lifting barbells. Don't lock your elbow when pushing the barbell to straighten your arm, which will help keep your chest muscles tense.

■ Recommended equipment: pull-ups

Action essentials: Exercising the back with pull-ups can increase the width of the back. Hold your hands a little wider than your shoulders, lift your body hard to make your jaw exceed the horizontal bar, and then control your body to fall slowly. Generally do 3-4 groups, 8- 12 times in each group.

Note: Don't shake your body during the movement, and don't fall too fast. The wider the grip distance, the greater the stimulation to both sides of latissimus dorsi. Perfect biceps brachii

■ Recommended equipment: dumbbell bending

Action essentials: sitting on the equipment and putting your arms on the cushion can play a protective role. Hold the dumbbell with one hand, with the inside of the arm facing up. The arms should be moderately bent, and the elbows should be slightly bent. If you "stretch" too straight, it is easy to get hurt, you can bend 30-35 times.

Note: the final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.