How should men exercise better?

Fitness is the most popular form of exercise nowadays. There are various kinds of equipment in the gym, such as those for arm exercises, muscle exercises, physical strength exercises, abdominal muscle exercises and so on. It is not difficult to see that there are many such gyms on the street, which are not only for everyone's health, but also for everyone to achieve a perfect body. So, do you know how men should exercise?

1. Initial position for pull-ups on a horizontal bar: Hold a high horizontal bar with both hands, shoulder-width apart, let your body hang naturally, and cross your feet.

Action process: Use your back and arms to pull your body upward until the lower edge of your chest touches the horizontal bar, hold for a moment, and then slowly return to the original position. Repeat.

Action effect: Mainly stimulates the latissimus dorsi, the middle and lower parts of the trapezius, the teres major, the teres minor, the biceps and the forearm flexor muscles.

Key points of the movement: When doing the upward pull, try to keep your navel close to the horizontal bar (which is actually very difficult). The rise and fall of the movement should be even, and not sudden. When you reach the top, you should pause for a moment to allow your muscles to fully contract. 2. Barbell bent-over row

Initial posture: Stand with your feet shoulder-width apart (you can step on a 10-20cm high block), bend your legs slightly, bend your upper body forward about 90 degrees, straighten your waist, and use your arms to pull the barbell just off the ground.

Action process: Keep the upper body basically still, pull the barbell towards the navel with both hands, hold it at the highest point for 1-2 seconds and then return to the original position.

Function of the movement: It mainly exercises the latissimus dorsi, trapezius, teres major and minor, infraspinatus and deep muscles of the waist and back. It is a comprehensive training movement.

Key points of the movement: The waist must be straight and not arched. Do not pull or release violently during the movement, otherwise it is easy to injure the waist muscles and ligaments. Start by pulling the barbell from the ground to your chest, standing upright.

During the movement, push your arms straight up until they are fully extended, hold still for one second, and let the barbell slowly drop to your chest. Breathing method: inhale when lifting up and exhale when falling down. Note: Do not swing your body when raising and lowering the barbell. The action

It also has a great training effect on the triceps of the upper arm. If the barbell is lowered to the shoulders behind the neck, it will have a greater training effect on the posterior deltoid muscle, which is called behind the neck press. Press the chest and back of the neck, you can also sit

Do it on a stool. You can also use dumbbells and push up and down alternately with your left and right arms at the same time. In this way, you can inhale when pushing up and down, and exhale when you are still.

Do you understand what the editor has told you? No matter what happens, you must persevere through your own efforts, because we never know what will happen in the next second. First of all, you need to adjust your mindset. Exercising is for your own health, not for others. If you want to make yourself better, start now.