First, exercise biceps femoris.

1. On the prone stool, put dumbbells on your feet, suspend your calves, hold the stool end with both hands, and straighten your legs.

2. Then the biceps femoris exerts force to bend the calf, reaching the highest point so that the biceps femoris is in the peak contraction position and pauses. With the tension of biceps femoris, the weight of strength control gradually decreases.

Second, exercise the deltoid muscle of the back.

1. On the prone stool, the limbs droop, one holds the dumbbell and the other holds the stool leg, so that the upper arm holding the bell leans and bends the elbow, so that the forearm naturally droops.

2. Keep the upper body and upper arm still, contract the triceps, and stretch the forearm backwards and upwards until the arm is completely straight, and at the same time completely contract the triceps. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position.

3. Breathing method Inhale when stretching the forearm and exhale when drooping.

Third, exercise triceps brachii.

1. Sitting on a bench with a pair of dumbbells. Keep your upper arms fixed at your sides, bend your elbows at 90 degrees, and lean forward so that your torso is as parallel as possible to the ground.

2. Keep your arms straight and parallel. Raise your upper arms slightly until they are level.

3. Inhale, slowly put down the dumbbell and return to the starting position.

Fourth, exercise the posterior deltoid.

1. Sit at the end of the bench with a dumbbell in each hand; Put your feet flat on the ground and keep your feet close together; Lean forward until the chest almost touches the thigh; Hang your arms down, and keep the dumbbell between the calf and the bench; Keep your hands straight and elbows close to the lock.

2. Then lift your arms hard and lift the dumbbell in a semicircle until your arms are parallel to the ground and at the same height as your ears. Stop at the top, then put down the dumbbell to restore, repeat.

3. Breathing essentials: inhale when the arm is lifted to the side, and exhale when it is relaxed and restored.

Fifth, exercise the outside of the whole pectoralis major muscle.

1. Keep the elbow slightly bent at a fixed angle and lower it to the back plane. When you lift them, you will feel your chest muscles stretching and contracting like holding a big tree, instead of going straight up and down.

2. The included angle between the upper arm and the forearm must be kept at 100 ~ 120, and the dumbbell should be on the plane of the shoulder and elbow joint, whether lifting or falling. Hold your chest out and sink your shoulders, so that the pectoralis major is in the "peak contraction" position and pause.