1. Prepare posture, maintain basic standing posture, and adjust breathing and body balance.
2. Squat smoothly and grab the barbell.
3. Lift the barbell up along the body and place it where the shoulder muscles are the most.
4. Abdomen in and chest out, elbows vertical to the ground, shoulder blades tightened backwards, knees bent forward, hips sitting backwards, knees not exceeding toes.
5. Decreased exhalation.
Two. Back exercises (medium weight)
1. Reduce the weight and adjust the barbell to a medium weight.
2. Prepare for action and adjust your breathing.
3. The barbell should be lifted against the elbow of the body and should not exceed the height of the chest.
4. Turn your elbows and squat while tightening your abdomen.
5. Stand up and lift, the barbell is always attached to the body and restored.
3. Triceps training (lightweight)
1. Hold hands tightly and do not exceed the width of shoulders.
2. Lift the barbell and tighten the elbow intentionally.
3. The big arm does not move, and the small arm is vertically downward in the direction of the forehead.
4. After returning to the preparatory action, the big arm moves down, the small arm does not move, and the elbow joint clamps the sides of the body.
4. Biceps exercise (small weight)
1. Elbows are bent upward, and the big arms are close to the sides of the body.
2. restore.
5. thigh and calf exercises (choose or not choose barbells yourself)
1. Prepare for action.
2. Step back with your right foot, with your upper body perpendicular to the ground and your whole upper body taut.
3. Squat vertically, the angle between the big calf and the calf is 90 degrees, and the back root of the right foot is always upward.
4. Restore your legs.
6. Shoulder exercises (lightweight)
1. Prepare for the action (abdomen in, chest out, lean forward, arms and legs at your sides).
2. Pull up vertically and exert force with your shoulders.
3. The upper body is vertical to the ground, and elbows are fixed at both sides of the body.
4. Belly in and open your arms to one side.