1. Training focus: upper, middle, lower, edge

2. Wide-gap push-ups: 1.5 times shoulder width, tighten the abdomen, back and buttocks, and hold the peak contraction of the heel of the palm for 1 to 2 seconds. Replacement: wide-gap bench press with elastic band crossbar.

3. Kneeling push-ups (beginner level): Keep your hands slightly wider than your shoulders, and tighten above the knees. Replacement: high push-ups with elastic bands, standard bench press with elastic band crossbar, and kneeling decline push-ups.

4. High-five push-ups (advanced), the above exercises as a whole.

5. For upper chest training: diamond push-ups, elastic band crossbar position bench press, push-up rack backhand push-ups. Slowly and under control, use the elastic band to hold your chest with your backhand (palms facing up, open your feet front and back, lean forward, bend your knees slightly, tighten your waist and abdomen, keep your elbows close to your body, and contract at the top for 2-3 seconds)

6. Lower chest: incline push-ups, fitness ball push-ups

7. Chest clamping with elastic band: The best movement for the chest is to lie with your hands facing each other and clamp the chest with force, giving the feeling of hugging a person. Bend the elbow joint at an angle, do not move the elbow and forearm, converge in front, and contract at the peak of 1 -2 seconds.

8. Cross the elastic band to clamp the chest, and use the elastic band to bend the arms to clamp the chest (the elastic band is on the elbow, so the triceps does not exert any force at all, which is more targeted)

9. Floor dumbbell bench press: The upper arms are opened, the forearms are vertical to the ground, the high-point joints are not locked, and the upper arms are clamped inwards. Replacement: fitness ball dumbbell bench press (difference from floor bench press, you can do the whole process)

10. Fitness ball dumbbell fly: When in the high position, the palms of the hands are facing each other, the joints are not locked, and the chest muscles are exerted.

11. Stretching: Breast Expansion

1. Pull-ups with a wide distance behind the neck, replace with: high pull-ups behind the neck with elastic bands (easy to get injured, pay attention to safety)

2. Backhand narrow-grip pull-ups: Palms facing the face, without swinging the body, thoughts on the back, hold the high point for 2 to 3 seconds

3. Elementary substitution: elastic band backhand narrow-grip high pulldown, elastic band overhand wide-grip high pulldown (different muscle groups)

4. Backhand rowing with elastic band in low position, overhand rowing with elastic band in high position

5. Elastic band high position rowing

6. Stretching: kneeling on the ground and stretching your back

7. Women’s back training plan: back warm-up, 6 sets of movements, back stretching

1. Activation: Walk sideways with an elastic band, in a half-squat state, with your mind on your hips

2. Squat advanced route: sofa squat, freehand squat, wine glass squat

3. Substitution: elastic band squats, elastic band crossbar squats

4. Self-weight glute bridge, single-leg glute bridge, front arch stretch

5. Elastic band hip split squat, dumbbell squat

6. Elastic band standing leg kick and seated gluteus medius stretching

7. Plan: 6 groups of leg warm-up and 2 groups of stretching

1. Elastic band press: Palm forward, W-shaped, upward, control, same horizontal plane

2. Substitution: elastic band bar press, dumbbell standing press

3. Elastic band raises, stretching, and planning

1. Leg curls: It is best to bend your legs, do not fix your feet, and focus on your abdomen.

2. Air bike: elbows and knees cross touching

3. Standard abdominal muscle wheel

4. Fitness ball abdominal curls: Consciously tighten the core

5. Mountaineering on the ground, mountaineering on the ground with elastic bands

6. Plank support: forearms close to the ground (the best in the universe)

7. Russian twist

8. Stretching: Supine erector spinae stretch, plan