As the saying goes, if you want to have beautiful legs and buttocks, you have to do squats! Squat can not only increase the muscles and strength of the lower body, but also improve the muscle shape and strengthen the core strength. Squat is the king in strength and muscle training.

No.2 yingla

Second only to squat strength exercise, hard pulling will help you gain huge muscles and make you have the spirit of a wolf. Adding hard stretching to the training plan of reducing fat and increasing muscle is helpful to reduce fat and improve muscle quality.

No.3 bench press

Bench press is a golden movement to practice upper limbs, especially chest. The bench press is unmatched by other movements (except push-ups), and it is also a prescribed movement in weightlifting competition. According to a survey, the most used equipment in the gym is bench press. It should be noted that the bench press must be standard.

The fourth pull-up

Pull-ups are difficult, and some people with big muscles may not be able to do them. Many people just exercise, or they can't stick to pull-ups for a while.

No.5 parallel bars arm flexion and extension

The arm flexion and extension of parallel bars is called "upper limb squat", which is recognized as a classic chest movement under training. This action stimulates the chest muscles, the three heads and the triangle, helping you to get strong upper limbs.

Rowing on the 6 th

The best, fastest and most commonly used action to exercise latissimus dorsi. Among them, barbell rowing is recognized as one of the best, fastest and most commonly used training actions to exercise latissimus dorsi, which can effectively stimulate latissimus dorsi. Rowing will focus on stimulating your upper limbs and bring super growth to your back!

Recommendation no.7

Shoulder width and shoulder circle are a must! Walking around the gym, you will learn countless recommended methods, whether it is dumbbells or barbells, which will bring unparalleled stimulation to your shoulders.

These seven golden moves are the most common and classic training moves in the gym. People who like to strike while the iron is hot must like these seven tricks, and the classics will never fall behind!