Use barbells and dumbbells more, and use less combined equipment and pulley tensioners. Do more strength exercises to mobilize your whole body muscles. Basic exercises include: chest: bench press, inclined plate bench press, dumbbell chest expansion. Back: Pull-ups, rowing practice. Shoulder: Push, push behind the neck, bird. Arms: barbell, dumbbell bending, chest push-down, arm flexion and extension (load). Legs: Squat, stretch calf, bend calf. No matter what kind of exercise, it is necessary to have a large weight and a low number of times to make muscles grow. When doing each movement, first do a group of 12 exercises to warm up, and then do 6 groups, each group should increase some weight appropriately, but the number of times should be reduced, and the last two groups can only do it once. Each group should try their best, that is, they should be exhausted when doing the last movement.