Summer is very hot, men can rely on the blasting biceps, sexy wide pectoralis muscle and steel-like abdominal muscles, the appearance of each muscle, I believe can attract the attention of countless women.
How to men fitness in summer
1, barbell 21 ring training method
The so-called 21-tone training method is to split a training technique into three steps, which are seven upper half, seven lower half, and seven whole processes. Each step is repeated seven times, and the three steps are twenty-one times, so it is called the 21-tone training method. This method is more suitable for small cluster training, such as barbell curling exercise for biceps.
The man's biceps is one of the characteristics of strength and strength. It is also the most direct visual point for attracting women. If you want to make your biceps blast in a short time, then the twenty-one training method above. It is a training method that you must not miss.
2, dumbbell bench press
The movement process: push up, put the two elbows inward, and clip the elbow while clamping the chest. When the dumbbell is up, it is slightly forward and is a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point at the shoulder joint. But don't just sit on the support point of the shoulder joint, which will make the bone support the weight of the dumbbell (this is called "locking" by the bone rather than the weight of the muscle), which makes the chest muscle relax and affect the exercise effect. Then, open the two straight arms to the sides, the two arms slowly bend, the dumbbells fall vertically, and when they descend to the lowest position, they are pushed up and repeated.
Key points: Inhale when lifting, avoid hypoxia; exhale when you lower, try to drop down to reach stretching muscles. Do not arch or suffocate your back and hips, which can make your muscles out of control and dangerous. 8-10 groups, do 5-8 groups.
3, sloping plate belly
Action process: lying on a sloping plate, the sloping plate and the ground are about 30-45 degrees, hands and half clenched in the ear, fixed foot position; inhale, while the abdomen actively exerts force, let your head leave first Slant the plate and then transition from the head to the waist away from the sloping plate until the body is sitting straight. Exhale, restore action.
Tips: This action is not required to be fast, you need to slow down, do 8-10 per minute, according to this frequency, do a hot tingling sensation in the abdomen, and prepare to do the next step.
4, spinning bike
Boys riding a spinning bike must be full of sweat and strength. A tight-fitting top can set off your perfect upper body muscles and lines, and reduce the resistance when riding, helping you to bring speed and passion to you. The ceiling. Choosing a pair of shorts or pants that are suitable for length can reduce the friction and obstruction of the cloth when it moves to the knee joint. At the same time, it is best to wear hard-bottomed sneakers when riding, which can help the feet to be fixed and will not cause an ankle injury in high-speed sports.
5, barbell exercise
Barbell exercises are a quick way to slim down, while also shaping beautiful body lines. When practicing barbell exercises, the most important thing is to wear a pair of shorts. Because the standard action can get the best exercise, and if you wear long pants, it will cover your legs and you can't see if they are bent to the standard position. Shorts are best above the knee joints, which can help you to make every movement the most standard, and the range of motion is not easy to be limited by the pants.
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