"It's two o'clock in the company and at home every day, but I still want to get in shape when I watch my six-pack abdominal muscles in college slowly turn into a lump, but how can I achieve effective bodybuilding at home?" In order to help male friends build their own bodybuilding lines at home, let's take a look at men's home fitness movements to help you easily gain muscle and shape!

Bend over and row, straighten your back.

This action is mainly to exercise the back, increase strength, reduce back fat and modify back lines. Standing in an open place, holding two unopened bottles of mineral water, your knees are slightly bent, your waist is bent, your chest is lifted, your hands are lifted up with the help of your back, and your shoulders are contracted. 12 people are divided into three groups.

Push-ups and waist strengthening

This action mainly exercises the waist. Lie prone on the bed at home, lean on your hands, hold your head and walk up by your waist. Strengthen waist strength and do three groups 15.

Back palm pressure

The posture is similar to ordinary palm pressure, except that the knees are on the ground. The arm slightly extends out of the head to support the ground, then bends and straightens the arm and presses it on the palm of your hand. Pay attention to keep the waist slightly bent, keep each movement for 10 second, and then do it again from the beginning, but remember to do it according to your own ability.

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