Classic movements of bodybuilding and fitness

In principle, it is three days in the chest and arm; Back and humerus for two days; Shoulder for a day; Legs for a day; I've been practicing my chest and back all day, so I need to take a day off and do aerobic exercise.

1, the basic operation of chest movement is flat inclined plate bench press, stretcher across the chest or dumbbell bird, and the basic action of arm 3 is puller pull-down;

2. Pull-ups or high-level pull-downs, sitting stretcher rowing, barbell rowing or one-arm dumbbell rowing, hard pulling, etc. Should be carried out in back exercise; The basic movements of biceps brachii are various bends;

3. Shoulder movements include barbell or dumbbell push, front cross lift, side cross lift and bending over birds;

4. Leg exercise is a super group of squat, leg lifting, leg bending and leg flexion and extension.