The main muscle groups are thighs, buttocks, back and chest.

In training, practice more large muscle groups and less small muscle groups. You can practice one of these four big muscle groups every day, and then add some small muscle groups to your training.

The main training methods are: squatting.

Hip lunge squat

Rowing with barbells and dumbbells, pull-ups and paddling.

Chest barbell, dumbbell bench press, stretcher, dumbbell bird

Secondly, in order to make the figure look stronger, deltoid muscle can't be ignored. The deltoid muscle has the largest girth and strength among all the small muscle groups. Have a full and strong deltoid muscle, make the shoulders wider and highlight the male charm _