The key is to exercise chest muscles, which can help to exercise abdominal muscles, shoulders and triceps.

Adjust the dumbbell chair to a 30-degree angle, keep your hands shoulder-width or put them on both sides of your chest, then try to lift the dumbbell as far away from your face as possible, then pull it back to its original position and repeat the action. Exercise every other day 1 time, 4 groups each time, from 10 to 15 times in each group, and rest for 60 seconds between groups.

2. Upper back muscle training

The key is to train the back muscles and assist in exercising the abdominal muscles, forearms and biceps.

Find a railing below the waist, with your back facing the ground and your feet flat on the ground, then hold the railing with both hands (if the strength is not enough, you may as well hook the railing with your arms), and use the strength of your chest to make the railing close to your shoulder blades for 2 seconds, and repeat the action. It is recommended to cycle 8 times a week, 2 to 3 times each time, with an interval of 60 seconds.

Step 3: Shoulder training

The key is to exercise your shoulders and help you exercise your abdominal muscles.

Hold your chest high, hold the long pole shoulder-width with both hands, then straighten your arms to the highest position, and then press the long pole down as far as possible below your chest and repeat the action. Exercise every other day 1 time, 4 groups each time, from 10 to 15 times in each group, and rest for 45 seconds between groups.

4. Hip training

The key is to exercise gluteus muscles, assist in exercising quadriceps femoris, hamstring muscles, abdomen, calves 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 every other day 1 time, 4 groups each time, each group 12 times, 60 seconds between groups.

5. Biceps training

The key is to exercise biceps, abdominal muscles and latissimus dorsi.

In fact, to put it bluntly, it is to hang the horizontal bar. The backhand grip is the best way. Try to keep your chin above the height of the horizontal bar and repeat the action. Exercise every other day 1 time, 4 groups each time, 8 times in each group, and rest for 60 seconds between groups.

6. Leg training

The key is to be able to exercise quadriceps femoris and assist in exercising abdominal muscles, thighs, buttocks and calves.

Sit in a sitting position, lean your knees on your chest as far as possible, so that your thighs make a 90-degree angle with the ground, and then straighten your feet. Remember that straightening your knees without bending is a complete step, and repeat the action. Exercise every other day 1 time, 3 groups each time, each group 15 times, and rest between groups for 45 seconds.

7. abdominal muscle training

The key is to exercise abdominal muscles and assist in exercising hip and thigh muscles.

Lie flat on the ground so that your hips and knees form a 90-degree angle, then lift your hips off the ground for a few seconds, keep your knees bent and continue to exercise. Remember to move slowly when you put your feet down. Exercise every other day 1 time, 4 groups each time, each group 10 times, and rest between groups for 60 seconds.

8. Triceps training

The key is to exercise the triceps, which also helps to exercise the chest muscles, shoulders and abdominal muscles.

It's actually a standard push-up. Keep your hands as wide as your shoulders. When the arm is pressed down, it should be parallel to the body and repeat the action. Exercise every other day 1 time, 3 groups each time, each group 12 times, and rest between groups for 45 seconds.