If you want women to drool, you have to have a big part

Want to build biceps? Today, I will teach you three ways to gain muscle. I believe you will be able to easily attract the attention of many women in no time.

Bulging biceps - 21-shot barbell training

The so-called 21-shot training method is to break down a training technical movement into three steps, namely seven upper halves, seven lower halves, and seven full processes. Each step is repeated seven times, and the three steps are repeated twenty-one times in total, so it is called the 21-repeat training method. This method is more suitable for small cluster training, such as barbell curls for biceps training.

A man's biceps is one of the characteristics of strength and power, and is also the most direct visual point to attract women. If you want to make your biceps bulge in a short period of time, then the 21-shot training method above is a training method you absolutely cannot miss.

Sexy pectoralis major - dumbbell bench press

Action process: Push up, bring your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbell moves upward and slightly forward, forming a parabolic trajectory. When your arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joint. But don't stay exactly on the support point of the shoulder joint, otherwise the bones will support the weight of the dumbbells (this situation where the weight is supported by the bones rather than the muscles is called "locking"), which will relax the chest muscles and affect the exercise effect. Then, stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement. repeat.

Key points: Inhale when lifting to avoid hypoxia; exhale when lowering, and lower as much as possible to stretch the muscles. Avoid arching your back and hips or holding your breath, as this can cause a dangerous loss of muscle control. Do 5-8 sets of 8-10 each.

Abs of steel - oblique crunch

Action process: Lie on your back on an inclined board with the angle between the board and the ground about 30-45 degrees, place your hands at your ears with half-clenched fists, and fix the position of your feet; inhale, and at the same time actively use the abdomen to let your head leave the inclined board first, and then transition from the head to the waist to leave the inclined board, until the body is almost sitting up straight. Exhale and return to the original position.

Key points: This movement does not require fast speed, you need to slow down and do 8-10 per minute. Do this frequency until you feel a burning and tingling sensation in the abdomen. Count it as a set and prepare to proceed to the next step.