1. Enter the gym, store your belongings, change into sportswear and sneakers, and bring sports drinks and gloves. First jog for 8- 10 minutes (aerobic exercise), on the one hand, stretch your bones and muscles, on the other hand, warm up to prevent injury when using equipment in the next step. The speed of jogging varies from person to person. Generally, an appropriate speed can be set according to everyone's heart rate and age, so we won't expand it here. It is suggested that the speed should be set on the basis that breathing does not feel uncomfortable. Running time also varies from person to person, and it is generally appropriate to run to the body and sweat slightly.

2. After warming up, practice rowing machine. Rowers are standard in gyms, and 10 is a group of 4-5 groups. Please adjust your strength by yourself. Don't pursue heavy weight at first, and the weight that can be easily handled is appropriate. Practice the correct movements slowly, and then slowly increase the weight. This method can effectively increase the size of biceps brachii and triceps brachii and prepare for training to be a big man.

3. After practicing rowing machine, my arm should be a little swollen and sore. At this time, push the chest in a sitting position, 10- 12 times as a group, 4-5 groups. The weight follows the principle of gradual progress, and the standard movements are practiced first. This method can effectively train pectoralis major.

4. Next, practice latissimus dorsi. The equipment picture is as follows. Some gyms may have the same grip with both hands, and the principle of the two is the same. Take 10- 12 times as a group and make 4-5 groups. The weight follows the principle of gradual progress, and the standard movements are practiced first. This method can effectively train latissimus dorsi. This method needs to pay attention to the action specification, because inaccurate action may hurt the waist muscles.

5. Then do abdominal exercises. Generally, there are various abdominal rolling machines in the gym. You can choose one of them to do abdominal rolling exercises. Practice standard movements. Take 10- 12 times as a group and make 4-5 groups.

6. At this time, if you feel that your physical strength is still surplus, you can choose to do several groups of push-ups and exercise deltoid muscles and upper chest muscles. Pay attention to lifting your feet, you can practice to the upper part of the pectoral muscle, and combine sitting posture to push your chest to practice a perfect big pectoral muscle. Take 10 times as a group and make 4-5 groups. Step by step.

7. Finally, practice ellipsometry. The advantage of elliptical machine is that it can exercise thigh muscles, lift buttocks and improve body shape at the same time. It is recommended to practice for 4-5 minutes, and the intensity should not be too high. In order to carry out proper aerobic exercise after anaerobic exercise, relieve muscle soreness and help muscles recover quickly.