What actions should be chosen for novice four-point differentiation training? For beginners, it is more appropriate to practice 1 group in each part, and practice the whole body every day without rest between training days. Here are some common operations:

-Chest muscles: flat barbell bench press, upward inclined dumbbell bench press, parallel bars lower chest bench press, dumbbell bench press, etc.

-Shoulders: push down with dumbbells, side lift with dumbbells, pull down with ropes, etc.

Triceps: neck flexion and extension, narrow push-ups, rope pull-down, etc.

-Back: high pull-down, pull-ups, hard pull, etc.

-Legs: Squat, bend legs, push legs, etc.