Action essentials: Hold the horizontal bar backwards with both hands (the grip distance is shoulder width) and hang your arms straight. Then the biceps brachii contracts intensively, and the body pulls up hard until the chin is higher than the bar, and then slowly recovers.
2. Push-ups: mainly exercise the chest, triceps brachii and forearm.
Action essentials; Prone straight arm support, fingers forward, hands shoulder width or slightly wider than shoulders, legs straight, toes on the ground, feet together, body straight, head slightly raised. When you bend your lower body, your upper arm is close to your sides. In the lower body, the arm is completely bent, and the pectoralis major muscle is forcibly contracted, so that the arm is straightened and recovered with the chest strap.
3. Flexion and extension of parallel bars: The function is roughly the same as push-ups, but it is more difficult.
Action essentials: bend your arms, raise your head and stretch forward, straighten your torso (keep your body stable and bend your knees), and move your shoulders forward. Lift your arm with the contraction force of pectoralis major, stop for a while, then slowly recover, and so on.
4. supine leg lifting: mainly exercise abdominal muscles, especially the lower abdomen.
Action essentials: Lie on your back on the bench or floor, straighten your legs, put your feet together, put your hands flat on your side, lift your straight legs to about 90 degrees with your torso, then pause for a while and slowly recover. In order to improve the exercise effect, the heel should not touch the ground when recovering.
5. The parallel bars bend their arms and lift their legs: mainly to exercise the lower abdomen.
Action essentials: Hold the parallel bars with both hands, with the forearms close to the bar surface, making an angle of about 90 degrees with the upper arms, with the upper arms close to the body side, stabilizing the upper body and suspending the lower limbs. Bend your knees and lift your legs, and then slowly descend to restore.
6. Sit-ups: mainly develop abdominal muscle strength, especially the upper abdomen.
Action essentials: lie on your back on the bench or floor, with your feet together, bend your knees, put your head in your hands or put it on your sides. Abdominal contraction forcibly lifts the upper body, pauses, and slowly recovers.
7. Frog jump (standing jump): There are two kinds of in-situ frog jump and three-level frog jump (jumping three times in a row). Jumping, like frogs, mainly develops the strength of lower limbs, especially biceps femoris. It has a good effect on improving explosive power, strength, speed and coordination. Three-level leapfrog can better reflect the strength of lower limbs, the speed of body level and the coordination of body. Note: Three-level skipping means that 1 group jumps three times in a row.