2. Barbell bench press: Lie on a flat bench, hold the barbell with both hands and straighten your arms, then slowly push the barbell up until your arms are completely straightened, and then slowly put it down.
3. Pull-ups: Stand in front of the crossbar, palms outward, hold the crossbar in hand, and pull your body up with the strength of your arms until your chin exceeds the crossbar, and then slowly put it down.
4. Bend over and paddle: separate your feet shoulder-width apart, bend forward, hold a dumbbell in each hand, then pull the dumbbell to your sides, and then slowly put it down.
5. Triceps flexion and extension: Sit on the stool, hold the dumbbell with your right hand, hold the right elbow with your left hand, then lift the dumbbell upward until the arm is completely straight, and then slowly put it down.
6. Side plate support: Lie on the ground with one elbow on the ground and the other hand on the waist, then lift your body with the strength of your arm, keep your body in a straight line, and then slowly put it down.
7. Push-ups: Lie on the ground, put your hands under your shoulders, and then push your body up with the strength of your arms until your arms are completely straight, and then slowly put them down.
8. elastic belt Stretching: Stand or sit down, put elastic belt in front of your body, then pull your body back with the strength of your arms, keep a certain distance, and then slowly put it down.