2. Barbell bending: mainly exercise biceps brachii followed by forearm muscles.
3. Stand at attention: mainly exercise deltoid muscle and triceps brachii, followed by pectoralis major, trapezius muscle and back muscle.
4. Pay attention to rowing: mainly exercise deltoid muscle and trapezius muscle, followed by biceps brachii and forearm.
5. Shrugging: Mainly exercise trapezius muscle, neck muscle and upper back muscle group.
The above five exercises are the most obvious muscles! It is advisable to exercise for 2 hours every day, and never overdo it. This intensity of muscle training, if practiced at one time, is very harmful! Each group does 20 best exercises, and then a group of 5- 10 gradually increases.
You just need to practice barbells. The muscle capacity of barbells is much larger than dumbbells!
I want to attach the website of the exercise method to each of you, but I can't answer it with the website ... every exercise method can only be found by the landlord himself. pity ...
Any more muscle exercise must be accompanied by good eating habits to achieve healthy exercise:
1 egg protein should be eaten about four times a day, and egg yolk should not be eaten more than twice a day because the fat content is too high.
Chicken is preferably chicken breast.
Putting ginger and curcumin in cooking can promote muscle growth.
It is best to eat a tomato half an hour before dinner, which is very helpful for muscle growth.
5 potatoes should eat more potatoes, preferably boiled potatoes, such as eating potatoes when cooking ribs, and eating less fried potatoes.
Regular diet and reasonable diet can be effective for non-fitness majors. Professional fitness requires muscle powder and the like, and diet control is very strict.
I am also working out. This is the way I eat. Very effective!
I wish the landlord success in fitness! Work hard! Come on! Handwritten copy is a tortoise. ....