Increase muscles in all directions, remember to exercise large muscle groups, because large muscle groups can grow more muscles. Moreover, it doesn't need too many movements, and it is basically based on three kinds of movements. Let me introduce the methods of gym and home.

The first is the chest and triceps brachii. Action: barbell bench press push-ups. Push-ups have an obvious effect on the lower part of chest muscles. If you want to make the whole pectoral muscle greatly thicker, barbell bench press is recommended.

Second, biceps brachii and back. The barbell pulls the barbell (dumbbell) hard and bends the pull-ups. For most people, pull-ups are highly recommended. This is a classic action to practice the inverted triangle. Generally, it is enough to practice this action with barbells or dumbbells.

Third, the legs and abdominal muscles. Barbell (weight-bearing) Squats Sit-ups Aerobic Exercise. There is a lot of room for leg muscles to grow. Squats are a good choice as long as they are load-bearing. Regarding the exercise of abdominal muscles, having abdominal muscles is different from showing them. The appearance of abdominal muscles needs fat reduction. It is suggested that the diet should be less greasy, eat less pork and increase the intake of chicken and beef. Protein is a must. Generally speaking, you can eat more egg whites every day and stick to moderate jogging to burn fat.

As can be seen from the above, having a barbell can almost exercise the muscles of the whole body. Don't be obsessed with small moves. You need to shape yourself first.