Pulling the back from a high position: Keep your chest, abdomen and waist up, hands wider than your shoulders, hold the lever forward with your palms and pull your arms down to the front of your neck, while exhaling, hold steady for 2 seconds. Mainly exercise the pectoralis major, arm muscles, and back muscles.

         Seated pull-down: Sitting on a dumbbell bench, pull down the bar from above your head to your chest, then return to the same path and repeat the exercise. Mainly exercise the latissimus dorsi, teres major, etc.

         Seated Kick: Sit on a supine plank with your legs stretched forward. Mainly exercise the biceps.

         Seated Curl: Sit on a supine plank, grab the bar with both hands, and move up and down. Mainly exercise the biceps.

         Barbell bench press: Lie flat on your back on the board, grab the bar with both hands, and move up and down. Mainly exercise the pectoralis major, abdominal muscles, biceps.

         Sit ups: Lie flat on your back on a plank and use your abs to pull your body up. Mainly exercise the abdomen.

         Barbell Front Neck Press: Stand with both feet naturally, holding the horizontal bar with both hands, the grip is slightly wider than the shoulders. Lift the barbell to your shoulders, palms up, and push the barbell up to your face until your arms are straight above your head. Mainly exercise the front deltoid.

         Prone Leg Raise: Lie on your stomach on a leg curler so that the back of your ankle is just below the rolling pad, at the top of the movement, squeeze your biceps hard, then slowly reverse back to the starting position. Mainly exercise the biceps femoris.

         Flying Bird Breast Expansion: Keep your chest, abdomen and waist up, hands wider than shoulders, hold your palms forward, pull down your arms and pull down to the front of your neck, exhale at the same time, hold steady for 2 seconds. Mainly exercise the pectoralis major, arm muscles, and back muscles.