The first section is about the reasons for men's fitness.

Wake up from an illusion

There must be a reason for doing this.

The second section abandoned the image of fist.

Dreaming of different types of handsome guys

Change one's inferior figure

In the third quarter, women are most concerned about five parts of the body.

The fourth section evaluates a person's figure.

Carve someone's body

The key to remoulding the perfect figure

Section 5 Design your own figure

Although chubby, it belongs to a lovely endoderm leaf type.

Handsome mesophyll shape similar to "warrior"

Thin ectodermal leaf type

Section 6 Muscles grow at rest to relieve fatigue.

Chapter II Fitness Exercise for Shaping Perfect Body Shape

Seventh, energy-saving fitness exercise to form a perfect curve

You must warm up before exercise.

Look up on your stomach

Straight arm back lift

Waist extension

Rib extension

Pelvic extension

Thigh extension

Anterior thigh extension

Foreleg muscle extension

Section 8 Straighten the backbone of our bodies-the spine

Prevent abnormal waist through correct posture.

Stretch in the morning and evening 100 second to exercise the waist.

Strengthen the movement of the spine

Section 9 Shaping the Perfect Chest People Want to Have

Weight training also requires strategy.

Half-lying barbell

Lie flat and lift dumbbells.

Flat pushing exercise

Supine pulley chest enlargement

Standing pulley chest expansion

Choose a chest exercise program that suits you.

2 in 1 Action For people who are too busy to exercise.

Section 10 forms the perfect shoulder that people want to rely on.

Push barbell

Standing barbell

Standing and lifting dumbbells

Bend down and lift the dumbbell horizontally.

Stand-up front tension instrument

Double-arm cross traction instrument

Choose the shoulder fitness exercise that suits you

2-in-1 1 1 Action (dumbbell+weightlifting) is suitable for people who are too busy to exercise.

The eleventh section forms the forearm 1- biceps that people want to hang.

Vertical bending barbell

Half-lying dumbbell

Vertical bending dumbbell

Semi-curve drawing instrument

Choose the biceps fitness exercise that suits you.

The twelfth section forms the forearm 2- triceps that people want to hang on.

Lie flat and lift the barbell.

Lie flat and lift the barbell.

One-handed circular rotating dumbbell

Single-arm semi-bending tractor

Choose the triceps fitness exercise that suits you.

2-in-1 1 1 Action (dumbbell+rotation) is suitable for people who are too busy to exercise.

Section 13 forms an insatiable chocolate belly

Lie flat and upright.

Lie flat and stretch.

Lie flat and lift your legs.

Lie flat and lift your legs upright.

Two-handed oblique pull-down instrument

Choose the abdominal fitness exercise that suits you

A 2-in-1 1 1 action (fitness ball), suitable for people who are too busy to exercise.

Section 14 Exercise buttocks and lower body to become a sexy man.

Barbell squat

Squat cross-legged

Sit-ups and leg flexion training

Prone leg flexion training

Supine leg flexion training

Choose the lower body fitness exercise that suits you.

A 2-in-1 1 1 action is suitable for people who are too busy to exercise (bending their knees+lifting dumbbells)

Section 15 forms an inverted triangle, which every man longs for.

Bend down and lift the barbell.

Pull-ups (Musical Instrument Edition)

Direct pull instrument

Sit-ups and pull-ups

Semi-squat lifting device

Vertical pull-down instrument

Choose the back fitness exercise that suits you.

2-in-1 1 1 Action (dumbbell+bending) is suitable for people who are too busy to exercise.

Chapter III Strengthening the Main Parts through Scientific Movement.

Section 16 Weight Loss Exercise Plan

Weekly Weight Loss Plan (Elementary)

Weekly Weight Loss Plan (Intermediate)

Weekly Weight Loss Plan (Advanced)

Section 17 muscle sports

Weekly Muscle Exercise Plan (Elementary)

Weekly Muscle Exercise Plan (Intermediate)

Weekly Muscle Exercise Plan (Advanced)

Section 18 The most reasonable exercise method is suitable for strengthening the main parts.

Suitable for strengthening physical exercise 1 squat

Exercise suitable for physical fitness 2 lifting barbell squat

Suitable for strengthening the body's movement 3 prone twist into a triangle.

Sports 1 jump is suitable for strengthening explosive power.

2-lift barbell suitable for enhancing explosive power

Exercise suitable for enhancing explosive power 3 bar non-test

Suitable for strengthening waist movement 1 waist lifting

Exercise 2 Fitness Ball Suitable for Strong Waist

Exercise suitable for strengthening the waist 3 Superman flight

Exercise suitable for strengthening balance 1 kneeling posture with one arm and one leg support

Motion 2 "T" bracket is suitable for enhancing balance.

Three-step fitness ball support suitable for enhancing balance

Section 19 Aerobic exercise burns fat

Important aerobic exercise helps to reduce fat

Start by measuring the heartbeat.

High intensity interval training challenge 15 minute limit.

Strengthening the heart is very important.

In the fourth chapter, muscles are allowed to explode in a short time through new concept exercises.

Section 20 before exercise, make the body excited by intermittent stretching exercise.

What is intermittent stretching?

Cross your legs, straighten your arms, jump and stretch your shoulders.

Stretch your arms forward to both sides, lift your knees and twist your waist.

Bend your knees back and forth with one leg and bend your knees up with one leg.

Straight arm jumping and rib stretching exercises

Keep your arms straight and stretch your legs and shoulders.

Support training and back bending

Side Step and Leg Stretching Exercise

Spread your legs and stand up straight with your arms propped up.

Section 2 1 Cycle Practice, Proficient in Cycle Projects

Periodic motion

Cycling events-main modes

Cyclic project adaptation model

Periodic Project-Maintenance Mode

My cycling sports strategy

Section 22 Only through cyclic practice can you become a muscular man in 20 minutes.

push-up

Stretch your arms and lie down.

Lift dumbbell and side lift dumbbell

T bracket

Lift the dumbbell to the inside of the body and lift the dumbbell horizontally to the sides.

Figure 8 rotation

One-arm bending dumbbell rotates around.

Bend over and lift half a dumbbell.

Twist your body to support the ground.

Lift dumbbells in superman flying posture

Sit in the air and pull back.

Form an l shape

Unilateral forearm supports the ground and extends sideways.

Kick with elbows on the ground

Half squat cross legs

Half-lift dumbbell and backhand half-lift dumbbell

Half-side lifting dumbbell and backward lifting dumbbell

Chapter 5 Creating a Sexy Body through Diet

Section 23 Ten Rules for Summoning Sexy Bodies

Section 24 the rules of diet

Recommended food

Recommend snacks

Section 25 Eat more foods rich in carbohydrates and protein.

Foods rich in carbohydrates

Food rich in protein.

Section 26 Make the most reasonable menu for your body.

Section 27 Lose 5 kilograms a week and lose weight successfully.

Flexible diet menu

Make a diet to lose weight

Section 28 The Influence of Taste on Our Body

Sweetness: easy to cause fat accumulation.

Cheng Wei: It is easy to cause body edema.

Bitter taste: beneficial to physical and mental health

Section 29 Take care of your body to the utmost.

Chapter VI Stretching Exercise of Happy Couples

Three happy reasons for lovers to stretch.

Relax shoulder muscles.

Enhance the flexibility of arms and legs

Soothes the whole body muscles.

Lift hips and correct pelvic muscles.

Keep the right posture.

Relief from the top of the head to the bottom of the foot.

Improve the sense of balance

Use it to open the box.

Strengthen waist muscles

Improve leg flexibility