Fitness Knowledge: Men’s Fitness Program

　　Toned back muscles

　　Although the Spartans in "300" are all topless, their graceful and tight backs are definitely natural clothes hangers. The back plays a key role in the stability of the body. exercise All pulling movements can exercise the back muscles, such as pulling up, backward, and down.； However, because the back muscles are relatively complex, they need to be exercised in a variety of ways and from different angles.

　　■Recommended equipment: pull-ups

　　Action essentials: Use pull-ups to exercise your back, which can increase the width of your back. Hold your hands wider than shoulder-width apart, lift your body hard so that your lower jaw exceeds the horizontal bar, and then control your body to fall slowly. Generally do 3-4 groups of 8-12 times each.

　　Note: Do not shake your body during the movement, and do not lower the body too quickly. The wider the grip, the greater the stimulation to both sides of the latissimus dorsi.

　　Perfect biceps

　　Having strong biceps should be a must for every man Dream Think, because it is a symbol of strength, and tight arms can also give female Brings a sense of security. If you want your T-shirt sleeves to cling to your arms in the summer, or your girlfriend to sleep comfortably on your arms, then start exercising!

　　■Recommended equipment: dumbbell curls

　　Action essentials: Sit on the equipment and place your arms on the soft pads for protection. Hold a dumbbell in one hand, with the inside of your arm pointing up. The arms should be bent moderately and the elbow joint should be slightly bent. If it is "stretched" too straight, it is easy to be injured. Just curl it 30-35 times.

　　Note: The final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. After doing dumbbell exercises, your muscles and joints will feel a little sore. Please take a rest after exercising.

　　Firm abdominal muscles

　　Abdominal muscles should be an eternal pain in every man's heart. I remember that when I was young, I had beautiful six-pack muscles, but now I only have a beer belly with accumulated fat. If you start exercising from now on, you can regain your youthful vitality.

　　■Recommended equipment: sit-ups

　　Action essentials: Lie on your back on the equipment, with your abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, and your body in the shape of a flying fish. Cross your hands and hug each other in front of your chest. Use your abdominal strength to lift your back off the floor, but keep your lower back pressed against the floor. The movement is just the compression of the abdomen, causing the spine to bend. After a moment of pause, the tension of the abdominal muscles is used to control the spine, and the spine is slowly stretched and restored.

　　Note: The position of your hands has a direct impact on the amount of pressure during abdominal contraction. There are generally three different placement positions: the simpler one is to naturally straighten the hands and place them flat on the side of the body. ； The medium difficulty level is to cross your arms and hug each other in front of your chest ； The hardest thing is to put your hands behind your neck.

　　Sexy chest muscles

　　A recent online poll showed that the most popular among women male The body part turned out to be the breasts, even more so than the face, arms, buttocks, smile and hair. If men who love beauty want to make you more charming and charming, you must make your breasts shapely.

　　■Recommended equipment: Barbell bench press

　　Action essentials: Lie flat on the bench, with the back of your head, upper body and buttocks close to the bench, with your feet naturally wide apart, about 30-40 cm apart. Hold the barbell with both hands, wrap the barbell with your thumbs, and form a full grip with the other four fingers, with the palm edges facing up. Lift the barbell from the bench press rack, straighten your arms, and move the barbell vertically above your collarbones, tightening your shoulder blades on your back. After holding for a few seconds, lower the barbell slowly, steadily and under control until it is close to your chest.

　　Note: The back of the head and shoulder blades should be close to the bench, and the lower back should always maintain a natural arch during the entire bench press movement. The waist should neither bear extra force nor exert force deliberately. Muscle tension should be maintained throughout the exercise, not just when pressing the barbell. Don't lock your elbows as you press the barbell with your arms straight, this will help keep your chest muscles tight.