Neck: Neck muscles □ One-handed neck flexion and extension □ Two-handed positive pressure neck flexion and extension □ Head pressing iron plate neck flexion and extension shoulder: front of deltoid muscle □ Dumbbell stands and lifts the middle of deltoid muscle □ Dumbbell stands and lifts □ One-arm lateral extension □ Barbell sits and pushes the back of deltoid muscle □ Dumbbell stands and pushes the bird's chest □ Barbell leans to the upper side □ Barbell leans to the lower side. Tilt bench press the bell □ tilt bench press the dumbbell □ tilt dumbbell press the bird □ tilt dumbbell press the bird □ supine flexion arm pull-ups □ dumbbell supine flexion arm pull-ups □ parallel bars flexion and extension □ push-ups hips: triceps brachii □ flexion and extension on the flexion arm □ flexion and extension on the horizontal arm □ straight arm back □ flexion and extension on both arms □ squat and single arm lift. Forearm □ Wrist flexion: upper back □ vertical shrug □ upright stroke □ pull-ups □ sit down and hang the rod □ bend over and row □ row with T-shaped instrument □ straighten the leg forcibly □ bend over and stand up with load; waist and abdomen: rectus abdominis □ sit-ups to lift the leg □ hang the rod for bending the knee and shrinking the leg □ sit down and shrink the leg: quadriceps. Lift biceps femoris → sit and flex → bend standing legs → bend prone legs → calf muscles → stand and lift heels to increase muscles. Trainers should pay attention to the fact that the muscle recovery period is 48 ~ 72 hours, so it is ineffective to continue exercising the same muscle before the muscle is fully recovered, on the contrary, it will affect the exercise effect. Generally, small muscles and large muscles participate in sports at the same time. In this case, it is best to exercise the muscles involved in sports on the same day. The number and frequency of groups are required. The major muscle has 3 ~ 4 groups, 6 ~ 10rm, 3 ~ 4 movements, and the minor muscle has 2 ~ 3 groups, 8 ~ 12rm, 2 ~ 3 movements. The main muscles include: pectoral muscle, latissimus dorsi muscle, abdominal muscle and leg. At the beginning of training, we should reduce the weight and increase the quantity appropriately. "RM" is the abbreviation of "repetition maximum" in English, which is translated into "maximum repetition value" in Chinese. For example, "6 ~ 12rm" means "the weight that can be repeated at most 6 ~ 12 times". For example, the training plan is: 3 ~ 4 groups of dumbbells bend one arm, 6 ~ 8 rm. Do one-arm bending exercises with dumbbells of 10 kg, and try to bend one group for 6 to 8 times at most, and do 3 groups continuously with this weight and times. During normal training, each group can rest for 60 ~ 90 seconds, that is, 10kg, that is, the weight of this action is 6 ~ 8 rm. If the purpose of fitness is to reduce fat, this exercise will reduce the weight and make the number reach 20 ~ 30 rm. In the training plan, it is generally stated that the prescribed load varies from person to person. Load intensity is a very important training factor in bodybuilding. 1 ~ 4 times mainly increases absolute muscle strength and physical strength, 6 ~ 12 times mainly increases muscle circumference, and 16 ~ 20 times mainly develops small muscle groups and improves muscle line elasticity. More than 25 times is mainly used for physical exercise such as reducing fat, enhancing heart and lung function, fitness and shaping, which can promote metabolism and be beneficial to health!