Exercise method:

1, warm-up exercise

Warm-up exercise takes about 10 minutes to make your body sweat slightly.

Tip: You can choose skipping rope, running, climbing stairs, squatting and standing up as warm-up activities.

Second, formal training.

Through the basic exercises of back, shoulders, arms and legs, it is suggested to use barbells, dumbbells and other common instruments to mobilize the muscles of the whole body.

Pectoralis major training: lying on the fitness stool, pressing with both hands barbells or expanding the chest with both hands dumbbells. Common methods: bench press, inclined plate bench press and dumbbell chest expansion.

Latissimus dorsi training: Holding horizontal bar with both hands and stretching pull-ups with both arms can effectively exercise back muscles, or rowing with gym equipment to exercise back muscles. Common methods: pull-ups and rowing exercises.

Training of shoulder deltoid: Shoulder pressing or back neck pressing with dumbbells or barbells can effectively exercise the muscles of shoulder, middle deltoid and back deltoid. Common methods: neck back push, shoulder push, front flat lift and side flat lift.

Biceps training: Holding dumbbells repeatedly with both hands is the most effective biceps training method. Common methods: barbell, dumbbell bending, chest pushing down, arm bending and stretching.

Leg muscle training: Holding your head with both hands or squatting with weight can effectively exercise leg muscles, especially calf muscles. Common methods: squat and stretch the calf.