The "weak chicken" era is over, start lifting weights today

Everyone knows that the opposite of a good figure is boring persistence.

Often we only see others persisting for several years with ease, as if everything comes so easily, and in fact, you can do it too.

After all, no matter how good a figure is, it’s useless if it belongs to someone else.

Grab a pair of dumbbells that suit you and start lifting weights.

This set of movements covers chest, back, arms and other parts. It is carefully selected by Mr. T. You deserve it!

1. Flat dumbbell press

Main exercise area: middle chest muscle

You know, chest muscles are a standard feature of men, and they are what help them dress stylishly. Plus, this move works your shoulders and triceps!

2. Incline Dumbbell Press

Main exercise area: upper chest muscle

The shape of the chest muscles is mainly supported by the upper part. Similarly, this movement can also exercise the shoulders and triceps.

3. Supine bent arm pull

Main exercise areas: chest, triceps, upper back

This relatively complex movement can fully train the upper body. It is particularly important to pay attention to the weight of the dumbbells.

4. Single-arm dumbbell rowing

Main exercise area: back

One of the must-do exercises for back training, the "culprit" of the inverted triangle. What you need to pay attention to is that when pulling up, you need to bend your elbows inward to make your back feel pulled.

5. Supine arm curl

Main exercise area: Triceps

The difference from the above is that the upper arm is fixed. Mainly exercises the triceps.

6. Dumbbell Concentration Curl

Main exercise area: Biceps

The ace of biceps, concentration curls can let you feel the changes in your biceps very well, so you must feel the movement as slowly as possible. When you are pulled to the extreme, remember to contract at the peak for 2 seconds.

Ready to exercise?

Refuse to be a weakling who can't even tie a chicken, be a strong man who looks muscular when he takes off his clothes and looks thin when he puts on clothes!