The five best sports for men's bodybuildingNo.1leg lifts in situ
Practice: Stand up straight with your feet slightly open. Lift one leg hard, the opposite arm swings forward, and the same arm naturally swings back. Note that at least raise your knees above your hips and as close to your chest as possible. Lift the instep of one leg slightly downward and straighten it. When one leg is lifted to the ground (when the forefoot touches the ground), the other leg is lifted quickly, and the action point is the same.
Times: 40~50 times, or do it continuously for 30 seconds.
The second squat jump
Practice: separate your legs, shoulder width apart, gently support your ears with your hands, or hold your arms on your chest. Kneel and squat, then kick and jump quickly. Squat down quickly after landing and repeat the above actions. Note that, in addition to the initial squat, try to use only the forefoot to land on the ground after jumping up (like a model demonstration).
Times: 30 times, or 20 seconds in a row.
Third arm training
Practice: Turn your back to the chair and support your hands on both sides of the chair surface. The upper body is straight and the knees are slightly bent (greater than 90). Sit on your hips and bend your elbows at the same time. When your arm is basically parallel to the chair surface, keep this posture for 3~5 seconds. Then, straighten your arms and return to your original position.
Times: 10 ~ 15/ group, 2~3 groups/time.
Fourth, fancy push-ups
Exercise: The initial action is similar to push-ups, but the distance between the two arms is large (depending on the width of your chest, but the angle between the two arms should be greater than 90 as far as possible), and the fingertips of both hands point to the sides instead of straight ahead. One arm bends and the body shifts to the same side at the same time until the other arm has enough space to be completely straight. Then pan to the other side and repeat the action.
Practice: complete one left and one right, and do 10~ 15.
Fifth place Burpees
Practice: This is a popular action, and the effect is quite amazing! First of all, you need to stand naturally, squat quickly and become a squat. Then, put your hands on the ground, jump your feet behind you and do a push-up. After that, jump up again, into a squat posture, and finally resume the original standing action.
Times: Try to finish 20 times at first, and then gradually increase.
Again, fitness is expensive. You can gain 5 pounds a week, but you can't build 5 muscles a week. You know, just like women lose weight. It's easy to get fat, but difficult to lose weight. So stick to it, man, and make women feel that you are attractive in all aspects.