If we give this 10 action another name, the squat should be the well-deserved number 1. This old-fashioned action is still the best action to increase leg muscles. And squat can also exercise our hips, which is an important muscle for the stability of the whole body. The significance of strengthening it is self-evident.

2. Hard inquiry (a way of credit inquiry)

Do you think that hard pulling can only practice your back? It's not that simple. In addition to bombarding the back with hard pull, it can also stimulate the development of buttocks more effectively (even better than squat). Because hard drawing involves too many muscles, it can also promote the release of muscle-building related hormones. In other words, if you practice hard pulling, your whole body will become stronger.

3: bench press

There is not a bodybuilder who doesn't put the bench press in the first movement on the chest training day. For shaping the whole pectoralis major, bench press is the best action. And the weight of bench press can even stimulate the muscles of your whole upper body.

Step 4 suggest

For a three-headed man, recommendation is undoubtedly the best action. Because it can stimulate your whole shoulder, you also need your three heads and waist to cooperate. If you just want to practice your shoulders, press it in a sitting position. If you are interested in lifting weights, then you can try standing.

5: Bend over and row

When doing this action, pay attention to completely squeeze the back at the top of the action! Lower back, posterior deltoid and even abdominal muscles will be exercised! If you feel that your lower back is weak, it is right to practice bending over and rowing. First of all, you can start by leaning over and rowing on Smith's plane.

Step 6 pull-ups

Pull-ups, as a rare self-weight movement in this 10 movement, have excellent advantages. As long as we can find the crossbar! If you want better training, use wide spacing! As a test of relative strength, you will find that many "muscular men" can't even do a few standard pull-ups

7: Bending

In fact, there is only one movement at both ends … the methods of bending over are really ever-changing, such as hammer, dumbbell, barbell, bending bar, priest pedal … in essence, we get the biceps brachii as huge as steel from this movement.

8. Three-headed arm flexion and extension

In fact, there has always been a debate in fitness, that is, which training action is better, triceps brachii, bench press and arm flexion and extension. Our choice is arm flexion and extension! This is a classic self-weight training action, so it is very important to choose this action if you want to stimulate the three heads to the maximum.

9: Straight leg hard pull

What actions can be a good exercise for the muscles behind the thighs? It may be that the straight leg is pulled hard, and this movement can also be practiced to the hips and lower back. In fact, as an unpopular muscle group, many people will ignore this action. But only when you do, will you find how amazing the growth brought by straight leg hard pulling is.

10: load lifting heel

Although this action is unpopular, it has become a big fitness action of 10.