The following is a schematic diagram of muscle group movement. This kind of exercise should pay attention to balance, don't ask why, more importantly, you must stick to it! Make a suitable exercise plan before exercise and stick to it. I believe it will definitely bring you different results and promotion.

Double-ended barbell bending

Target muscle: biceps brachii

Backhand pull-ups

Target muscles: biceps brachii and back muscles.

Bend back and hip training

Target muscles: back muscles and gluteus maximus.

Bend over one leg balance training

Target muscle: thigh muscle

Bend over the barbell and paddle with your arms.

Target muscles: back muscles.

Bend over and lift dumbbells for rowing.

Target muscle: latissimus dorsi

push-up

Target muscles: rotator cuff muscles and pectoralis major muscles.

Load-bearing bending and one-leg balance training

Target muscles: leg muscles and gluteus maximus.

One-leg training of weight-bearing step

Target muscles: leg muscles

Wire pull-down

Target muscle: latissimus dorsi

Brachial muscle training

Target muscle: Brachial muscle

Roller fulcrum push-ups

Target muscles: upper limb muscles, waist and abdomen and other core parts.

Hard inquiry (a way of credit inquiry)

Target muscles: hips, legs, back and other muscles.

Bench press

Target muscles: pectoral muscle and deltoid muscle.

Flat triceps brachii training

Target muscle: triceps brachii

Goats stand up.

Target muscle: erector spinae.

Upward inclined flat table press

Target muscle: pectoral muscle group

Upper inclined plate dumbbell clip chest

Target muscles: rotator cuff muscles and pectoralis major muscles.

Bent dumbbell bird

Target muscles: posterior deltoid and dorsal muscles.

deep squat

Target muscles: leg muscles and gluteus maximus.

Flexion and extension of parallel bars arm

Target muscle: triceps brachii

Arm extension and contraction training

Target muscle: forearm

Hang your legs and abdomen.

Target muscle: abdominal grade group

Dumbbell side flat shoulder

Target muscle: deltoid muscle

Dumbbell forward lift

Target muscle: deltoid anterior bundle

Lie on your back and roll your abdomen.

Target muscle: abdominal muscle group

Three bends of supine flat barbell arm

Target muscle: triceps brachii

Three-bend lift of supine flat kettle bell

Target muscle: triceps brachii

Standing dumbbells and lifting shoulders

Target muscle: trapezius muscle