Full chest can use outdoor benches, floors and low horizontal bars. Put your hands on it, naturally at your sides. Bend your hands, use chest strength to keep your body as close to the ground as possible, then straighten your elbows and return to your original position. It is said that the standard for soldiers to do push-ups is 80 at a time. After warming up, you can do as much as possible in the first formal group until you are exhausted, then take a break for one minute, do it again and repeat it three times. Of course, you can also set a goal and work towards it. For example, my goal is 80 in a row.

2, parallel bars arm flexion and extension

Lower chest, shoulders, triceps brachii

Parallel bars are the most common outdoor fitness equipment. After doing push-ups, you will continue to bomb the chest muscles, so the next thing to do is the flexion and extension of the parallel bars. Arnold, a bodybuilding legend, likes to take the flexion and extension of the parallel bars arm as the ending action in the chest exercise plan, which proves that the flexion and extension of the parallel bars arm has a good effect on thoroughly stimulating the chest muscles. Hold your hands on both sides of the parallel bars, push your body down with your chest, pause your elbows at 90 degrees for 2 seconds, and then straighten your arms to support your body. Do three groups, each group 12 to 15 times.

3. Hold the pull-ups positively.

The horizontal bar for latissimus dorsi is an outdoor fitness equipment. This is the best way to have a wide back. Palm outward, hands on both sides of the horizontal bar shoulder width or slightly wider, focus on the back muscles, pull your hands up, try to make your chest close to the horizontal bar, and then put down your body to repeat the action. Maybe you didn't pull-ups many times, even if it was only a few times. If you are strong enough, you can do three groups, each group 12 times. If your group has not reached 10 times, it is recommended to do 4 to 6 groups, and each group should do it as many times as possible until it is exhausted. Don't worry, you will make progress.

4. Reverse grip pull-ups

The principle of latissimus dorsi and biceps brachii is the same as that of positive grip pull-ups, but the palms are inward. In this way, the strength of the back is reduced a lot, and the biceps brachii will exert force. After the positive grip pull-ups, the reverse grip pull-ups are a good supplement, and at the same time exercise the strength of biceps brachii, which is how thick arms are exercised.

5, horizontal bar hanging leg flat lift

Abdominal muscles can also have a horizontal bar outdoors. This is one of the abdominal exercises that bodybuilders like to share with you very much. Your waist and abdomen will bear the strength of the whole person, very physical, and the effect of exercising abdominal muscles is obvious. Hold the horizontal bar with both hands, the distance is greater than the shoulders, contract the lower abdomen and lift the legs to be parallel to the ground, tighten the abdomen for two seconds, and then slowly recover. Do 3 groups, 20 to 30 times each.

Commonly used small fitness equipment 1, dumbbells

Do you have dumbbells? Hammer and chisel for carving muscles? It is one of the important fitness equipment. Experts say: As long as you have a pair of dumbbells and a bench, you can exercise every muscle of your body at will.

2. barbell

Barbell is not only a traditional fitness equipment, but also a weightlifting competition. The protagonist? . Although it has gone through more than 100 years, it is still an important tool for people's fitness because of its unique role in the developed chest and arms.

3. Spring tensioner

Mainly used to develop the muscles of the chest, back and arms. You can increase or decrease the number of springs according to your own strength when exercising.

Step 4 clamp

Gripper is a special instrument that uses the reaction force of spring to enhance grip strength and forearm muscles. The instrument is small and practical, easy to operate and unique.

5, fitness ball

It can exercise the muscle groups of chest, abdomen, back, buttocks and legs, which play an important role in maintaining body balance, improving body posture and preventing sports injuries.

Fitness can promote metabolic rate, increase muscle and skin elasticity, enhance body resistance, improve sleep and release work pressure. It can be said that there is no harm in fitness. As long as the correct methods, regular arrangements, adequate supplements and reasonable rest are adopted, fitness can obviously improve all aspects of the body's functions. The fitness training in the gym has abandoned all kinds of unknown negative factors of outdoor sports and truly become a healthy and fashionable professional fitness and sports venue.