What are the methods of male muscle training?

The reason why male friends gain weight is due to lack of exercise in daily life, but many people have not realized this. They always feel that their obesity is caused by eating too much or eating sweets frequently. But in fact, this is only part of the reason. The most important thing is to learn to use exercise to lose weight. This is also the most common way to lose weight now, and it is also the most effective. As long as you insist on exercising every day, you can not only lose weight, but also build muscles.

Item 1: Prone Push

Let you have perfect: chest muscles.

Requires hard practice: about two weeks.

After you're done, you can show off by sunbathing topless at the beach.

This exercise can: Make your chest muscles thicker and more defined. Try to do 3 to 4 sets of 5 to 8 reps per set with the weight you can handle each time you exercise.

Item 2: Bend

Let you have perfect: biceps.

Hard training required: about one week (assuming your body fat is already low).

Here's how to show off after your workout: grab a drink at a beach bar and show off your perfect biceps.

This exercise can: Make your wrists bigger and wider than the average person. Try to do 2 to 3 sets of 8 to 12 reps per set with the weight you can handle each time you exercise.

Item 3: Lie on your back and extend your elbows behind your head

Let you have perfect: horseshoe triceps.

Hard training required: about one week (assuming your body fat is already low).

After practice, you can show off like this: hold up a volleyball by the beach.

This exercise can: exercise the triceps on your arms and make you look more lethal. When exercising, use the weight you can do two or three sets, 12 times each set, and rest for about 30 seconds in between.

Most male friends want to go to the gym to train their muscles, because only the gym can make it easier for people to persevere and not give up exercise easily, and there are many fitness equipment in the gym. However, male friends basically choose dumbbell training methods, because this method can train the arm muscles, as well as the chest muscles, making their bodies better.