Most people (especially men) fell in love with weightlifting and resistance training and began to avoid aerobic exercise.

However, this is a wrong move.

Yes, you should avoid slow and persistent aerobic exercise (because it is almost as harmful to your health as smoking ... no kidding).

You need to maintain your conditioning to ensure proper blood flow, optimize recovery and maintain heart health.

The best way is to sprint for 30-60 minutes every week.

Simply sprint for 30-45 seconds, rest 15-60 seconds (depending on physical condition), then rinse, and repeat 15-20 minutes.

It will kick your ass and make you hate yourself, but the benefits are huge.

It will help release fat, increase testosterone and build muscle.

Win/win/win.

Squat in front

Many people like to concentrate on squatting, but studies have found that squatting pound by pound can exercise more muscles than squatting, triggering a higher HGH response.

Not to mention, they use all kinds of stabilizing muscles, which are generally not used when squatting.

In addition, squatting has also been proved to be one of the most effective muscle exercises, because it increases the time when your whole nervous system is in a state of tension and can induce a higher level of muscle growth than training alone.

My friend suggests that you do 4-5 squats and 4-8 squats at least once or twice a week.

3. Weighted squat jump

Undoubtedly, increasing jumps and squats is one of the best ways to exercise physical strength and strength.

They are neither easy nor interesting.

But they will help you develop the explosive power you need to participate in sports competitions and build an excellent physique.

4. Farmers have brought

If you want prominent forearms and a stronger body, it is a good idea for farmers to carry them.

They will not only destroy your forearm muscles, but also help to create a beautiful wooden jack appearance, but they will help to adjust your entire nervous system to handle greater loads, thus improving your other elevators.

They will also enhance your grip and let you improve your hard lifts and jumps.

5. The kettle bell fluctuates

Although the kettle bell is becoming more and more popular, many people still ignore it as a feasible exercise method.

They shouldn't ...

Shaking the kettle bell is one of the best exercises you can do. It can make you healthy and not hurt (as long as you use a good form).

They don't have much effect on strengthening muscles, but they will strengthen the stable muscles of the whole body and help you develop a more balanced physique while avoiding injuries.

6. Hip bridge

Hip bridge is one of the best ways to make your hips better, and it is also one of the best ways to warm your lower body, which can improve your squats and other heavy weightlifting movements.

Most men avoid doing this because, um ... slapping a barbell on the ass looks a bit ridiculous.

But put down your self-esteem and do it.

They are good for your lower body and will help you build a core as solid as a stone.

7. Shrugged his shoulders

Your dumbbell is one of the largest muscle groups in your body, which can help you increase bench press, hard lift and even shoulder load.

Unfortunately, most people have never practiced this muscle group at all.

By doing several groups of dumbbell shrug exercises every week, you can strengthen your trap and experience explosive strength growth in other weightlifting exercises.

8. Pull-ups, push-ups and leg lifts

Most people start their fitness journey with aerobic exercise, and then let these exercises gradually break away from their health plans.

Don't let you become such a person.

Pull-ups, push-ups and leg lifts are still one of the best ways to stay strong and healthy, and they are also a good supplement to weight-bearing exercise.

9. Hang it clean

Nothing can help you build strength, muscles and strength like hanging clean.

This is a complicated movement, so we must practice light weight and perfect form, and then practice heavy ones.

However, once you do it, it is a good way to accumulate your whole nervous system, exercise countless muscle groups at the same time, and build explosive power and strength, which traditional bodybuilders simply do not have.