Five-step fitness plan to become a hunk on the weekend

The weekend is about to pass, are you still spending it bored at home, have you ever wanted to make yourself stronger? Maybe you have tried, but didn't get good results. Today, I will teach you a simple method to gain muscle. You only need to follow a few steps every day and combine it with some muscle-building diet. I believe you will soon be able to get rid of the image of being as skinny as a skeleton and become a handsome and strong man.

Five steps to becoming a strong man:

1. Bench Press

This is the most effective way to train your chest muscles. Remember to do it within your ability. When pushing the barbell, pay attention to the stability of the joints. When lowering the barbell, the bar should be about centimeters away from the chest. The pushing movement should be continuous and do not stop.

Adjust the bench to about 40 degrees, tighten your shoulders and arms inward, straighten your arms upward, and keep the tails of the dumbbells together, and hold for about 4 seconds. Then bend your arms down until the dumbbells and chest are on the same level, then lift the dumbbells, making sure to keep your left and right arms balanced.

When pulling this equipment, hold your hands tightly, lean your upper body back slightly, and pay attention to pressing your chest forward when pulling the handles down.

It's not a rowing machine, it's dumbbells. Place one palm and one knee on the bench, face forward, keep your back straight, hold the dumbbell in the other hand, slowly pull it to your waist, hold for 2 seconds, and then slowly put it down.

Lie on a mat with your legs bent and your head off the ground, holding dumbbells in front of your chest. Then naturally lift your head and shoulders so that your arms are just off the ground. To avoid excessive tension in your neck muscles, you can press your tongue against the roof of your mouth and breathe through your nose.