What are the 24 actions that exercise the whole body？

Chest exercise movement: dumbbell bench press, flat dumbbell flying bird, push -ups, oblique barbell bench press, device push chest, butterfly machine clip;

Arms exercise movement: dumbbells with single arm, dumbbells leaning on the arm flexion and extension, dumbbell neck’s back flexion and extension, narrow push -ups;

Shoulder exercise action: front flat lift, referring, side flat lift;

Leg exercise movements: squats, arrow squats, lifting, sitting positions, straight leg dump;

Back exercise posture: width distance from the bodies, dumbbells row;

Abdominal exercise posture: lying on your legs, flat support, push -ups, rolling abdominal exercise.

Back training

Wide -holding bodies: This posture is the main push posture, requiring training 6 groups, every group of exhaustion.

It is mainly to train the length and width of the back muscles.And the actual effect of hematoma is particularly good.Take 30 seconds to 60 seconds in each group.

Holding a high -level pull down: It is also the wall thickness of the back muscles. When doing this posture, the head is slightly stretched forward, and the lower back is straight.Make 4 groups, take 30 seconds to 60 seconds in each group.

Bending leg durler: This posture is attributed to a compound posture, mainly to train the thickness of all the back, and a lot of back on the back.

It is required to do 6 groups, each group is around 10RM.Take 30 seconds to 60 seconds in each group.

Sumid seat rowing: This posture is mainly to train the thin thickness of the back muscles.

When you do this posture, pay attention to it, the arms are stretched out in order, and the head is slightly extended as much as possible. The collarbone does not understand.

Make 6 groups, take 30 seconds to 60 seconds in each group.

Chest exercise

Dumbbell flat bench press: select medium levelComponentThis is the overall level of training pectoralis muscle.Rest for 30 seconds to 60 seconds in each group.

Benchi on the oblique column on dumbbells: As a group of 4 groups, because dumbbells are the key to increase the body’s muscles, so make dumbbells.This posture is mainly to train the upper end of the pectoralis muscle, and each group rests 30 seconds to 60 seconds.

Two bars: This posture is mainly used to train the lower chest of the pectoral muscles.Rest for 30 seconds to 60 seconds in each group.