Biceps brachii exercise

1. Stand with your feet shoulder-width, knees slightly bent, exert pressure on your upper abdomen, tighten your muscles, and keep your back straight. Hang your hands in front of you and hold a heavy object, such as a water bottle or a book.

Our class.

2. Bend your elbow, slowly lift the weight to shoulder height, keep this posture, and then slowly put down your hand and return to the original posture. Continue to do about 12 each time.

15 times.

Exercise of muscles and triceps behind the upper arm

1. Stand up straight, open your feet shoulder width, press your abdomen, tighten your muscles, and keep your back straight. Hold the weight with one hand, first hold it above your head, then bend your elbow and put the weight behind your head. At this time, the raised upper arm should be in line with your body.

2. Straighten the bent arm so that the whole arm is in line with the body. Hold this position for about a few seconds, and then return to the original position. Repeat 15 to 20 times each time.

Deltoid muscle exercise of shoulder

1. Keep your upper body straight, with your knees shoulder-width, slightly bent, and hang a heavy object in each hand, such as a water bottle or book, at your sides.

2. Slowly raise your hands horizontally, parallel to your shoulders. After a while, slowly put your hand back to its original position. Do it about 12 to 15 times each time.

Back muscle exercise

1. Stand with your feet shoulder-width apart and your knees slightly bent. Bend down so that your upper body is parallel to the floor. Take a heavy object in each hand, such as a water bottle and a book, and hang down naturally, perpendicular to the ground.

2. Lift the upper arm to the side and return to the position parallel to the ground. At this point, the hand holding the heavy object is on the chest or chest side, and the leg still maintains the original posture. Hold this position for a while, then slowly put down your hand and return to your original position. Do it about 12 to 15 times each time.

Chest muscle exercise

1. Push-ups are the best chest exercise without any equipment. The method is as follows: face down, palms on the ground, hands straight slightly wider than shoulders; Straighten your feet, put your toes on the ground, and support your weight with your palms and toes.

2. Bend your hands, let your body descend in parallel, close to the ground or touch the ground, pause at this position, then straighten your hands and return to the original position. Do it about 12 to 15 times each time.

Abdominal muscle exercise

1. Sit-ups are the best way to exercise abdominal muscles without equipment. The method is as follows: lie flat on the ground face up, straighten your back, bend your legs and put your hands on your sides.

2. Reach your shoulders to your knees, keep this posture for a while, and then slowly return to your original position. Pay special attention to exhaling when you get up and inhaling when you get down. Repeat about 20 times.

Exercise thigh muscles

1. Stand up straight, with your feet shoulder-width apart, hold the heavy objects you can bear, such as mineral water bottles or dictionaries filled with water, lift them to shoulder height, exert pressure on your abdomen, tighten your abdominal muscles and straighten your back.

2. Bend your knees, and the bending angle should not exceed 90 degrees to avoid knee and back injuries; Keep your upper body straight, this posture lasts for a few seconds or so, and then return to the original posture. Repeat 15 to 20 times each time.

For example, you should do more aerobic exercise and jump rope. Good health is good, but it doesn't matter if a man has thick legs.