Men's Fitness methods-the small partners must be collected, the man's taste is complete

Otaku it is time for the movement, small knitting in the Internet to find a very good "men's Fitness Method", continue to exercise, Goddess God Horse's still not to take over, say good-bye to their right-hand man, you need the whole body movement ...

Chest

1, push-ups: Suggest 30 a group (this is the strength of exercise, if you want the muscle to grow rapidly, increase the load of 12 a group, is complete 12 after no strength), the action to standard. 4 groups. At the same time can be trained to three head.

2, arms flexion: At home can be replaced by two chairs, action as shown.

3, Supine dumbbell elected, action as shown. Weight to look at their situation, a group of 8-12 4 groups.

4, conditional can be done on the oblique nomination, mainly to the upper chest muscle. Combined with plate press, each action 3 group.

5, birds, the picture is up and down oblique, flat can also.

Back

1, the guide body upward, the movement as the picture, may carry on at home the door frame. A group of 12-14, 6 groups. The beginning may pull not to move, but as long as insists, own strength increases then can achieve.

2. Single Arm dumbbell rowing.

Shoulder

1, dumbbell side flat lift.

2, bending dumbbell side flat lift, combined with action 1th action, each three groups.

3, single arm dumbbell before the flat lift, hands rotation, together a fall.

4, the dumbbell elected, I feel the single arm effect is good.

5, shrug lift dumbbell.

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