Can men build good muscles only in the gym? NONONO！ You think that muscles only have iron, that's all wet. In fact, as long as there is a way, you can build perfect strong muscles at home. Come and have a look with me.

The way men exercise at home

1. Step by step

Note: each group 10- 15 times, 4-6 groups;

Rest time between groups: 60~ 180 seconds.

2. Low bar oblique pull-ups

(Simplified version of pull-ups.

Beginner pull-ups)

Note: each group 10- 15 times, 4-6 groups;

Rest time between groups: 60~ 180 seconds.

Kneel down and push your shoulders.

Note: each group 10- 15 times, 4-6 groups;

Rest time between groups: 60~ 180 seconds.

4. High and low push-ups

Note: each group 10- 15 times, 4-6 groups;

Rest time between groups: 60~ 180 seconds.

5. Flexion and extension of arms

Note: each group 10- 15 times, 4-6 groups;

Rest time between groups: 60~ 180 seconds.

Lift your legs in a sitting position

Note: each group 10- 15 times, 4-6 groups;

Rest time between groups: 60~ 180 seconds.

7. Support the control leg

Note: 30~60 seconds in each group, 4-6 groups;

Rest time between groups: 60~ 180 seconds.

Fitness beginner or white

Each group strictly follows the requirements,

Intermediate and advanced people choose to use,

Can be exhausted in every group.

Pull your muscles at home