As a boy, if you want to be a man, come to the gym! Generally speaking, the standard for girls to praise boys' figure is muscle. If a boy doesn't have chest muscles or abdominal muscles, it's too unmanly. So boys should refuel, as long as they do more fitness training at ordinary times. Let's see how to do men's fitness training.

Super group-barbell squat+barbell squat wide-body stance

Target number: 65,438+02 barbell squats in each group, 65,438+02 barbell squats stand in a wide posture, and do three groups.

Target muscle groups: legs and buttocks. After completing the 12 barbell squat, complete the 12 barbell squat standing wide posture.

For the barbell squat wide-body standing posture, the weight should be reduced by about 25%, and the distance between legs should be kept wide (about one step horizontally), with toes pointing outward (pointing to 10 and 2 o'clock). When squatting, you should feel that your hips and biceps femoris are stretched deeper.

Super group-dumbbell snatch+dumbbell push

Target number: 10 snatch (per hand), 12 push, one * * * to complete 3 groups.

Target muscles: shoulders and triceps. 10 dumbbell snatch, complete 12 dumbbell push-ups.

Lift the dumbbell and snatch. First, lift the dumbbell in a half-squat posture with legs wide, then hold your head high, tighten your abdomen, straighten your back, effectively shrink your hips, and lift the dumbbell with your shoulders and hold it high above your head. When descending, consciously control the descending speed of dumbbell, lift your ass and finish the next snatch immediately. After the right hand completes 10 times, the right hand repeats 10 times.

Super group -T rowing+variant dumbbell rowing

Target quantity: each group 12 T-boats, 10 variant dumbbell boats (each hand), one * * * to complete 3 groups.

Target muscles: back, biceps. After completing 12 T boat, complete 10 refitting dumbbell boat (each hand).

For T-boats, put the barbell between your legs. Bend down 45 degrees, tighten the core and maintain a strong posture-keep your lower back straight and don't let it arch. Contract the latissimus dorsi and pull the barbell to your chest. Pause contraction 1 sec, then slowly loosen the barbell and fall back to the ground.

The above three fitness training combinations are what boys must do, and fitness mainly depends on strength training. Therefore, dumbbells and barbells are the best choice and the best combination, and boys can't do without them if they want to practice muscles. Each fitness training method has its own specific practice, which can be used as a reference and practiced again.