Training the chest muscles with the chest card machine is specially designed to practice the degree of separation of the chest muscles, which is more effective than training the chest muscles at home. When practicing, the back must be close to the backrest, and when exerting force, the elbow should exert force. Because the hips and back are close to the backrest, you can only use the pectoral muscles. With this equipment, 95% of the exercise effect is on the pectoralis major.

Use barbells and dumbbells to exercise gluteus maximus. Barbell Squat: Hold the barbell on the back shoulder, and hold both sides of the barbell with both hands to do squat, mainly practicing thigh muscles and gluteus maximus. Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel down to the lowest position, and then tighten the thigh squat.