Many beginners don't know what to do after going to the gym. I really want to exercise, but I don't know where to start. The following eight fitness exercises are selected to exercise different parts of the body. Every action has a chart. I believe that when you go to the gym, you will never be unable to get used to it.

1, chest muscle training

Mainly exercise chest muscles, and assist in exercising abdominal muscles, shoulders and triceps.

Adjust the dumbbell chair to a 30-degree angle, keep your hands shoulder width or both sides of your chest, lift the dumbbell as far away from your face as possible, then pull it back to its original position and repeat the action. Exercise once every other day, 4 groups each time, each group 10- 15 times, and rest for 60 seconds between groups.

2. Upper back muscle training

It mainly trains back muscles and assists abdominal muscles, forearms and biceps.

Find a railing below the waist, with your back to the ground and your feet flat on the ground. Hold the railing with both hands (if the strength is not enough, you can hook the railing with your arms), and hold the railing close to the scapula for 2 seconds with the strength of your chest, and repeat the action. It is recommended to cycle 8 times, 2 ~ 3 times a week, 3 times each time, with an interval of 60 seconds.

Step 3: Shoulder training

Mainly exercise the shoulders and assist in exercising the abdominal muscles.

Keep the chest upright, hold the long pole shoulder-width with both hands, then straighten your arms to the highest position, and then press the long pole down to below the chest as far as possible, and repeat the action. Exercise once every other day, 4 groups each time, each group 10- 15 times, and rest for 45 seconds between groups.

4. Hip training

Mainly exercise gluteal muscles, and assist in exercising quadriceps femoris, hamstring, abdomen, calf and lower back.

Feet are shoulder width apart, then start from the squatting position, hold the barbell with both hands and push it up until the whole body stands straight, then press it back to the squatting position and repeat the action. Exercise once every other day, 4 groups each time, each group 12 times, 60 seconds between groups.

5. Biceps training

Mainly exercise biceps, and assist in exercising abdominal muscles and latissimus dorsi.

Simply put, it is to hang the horizontal bar. The best way is to use the backhand grip, try to raise your chin above the horizontal bar height and repeat the action. Exercise once every other day, 4 groups each time, 8 times in each group, and rest for 60 seconds between groups.