If a man trains this organ well, he can be pursued by the opposite sex

Although the "neutral" trend has been eroding the fashion circle and men regard charmingness as beauty, a recent movie "300" has regained some glory for muscular men. This epic film tells the story of how Spartan King Leonidas led 300 warriors to defend Thermopylae and eventually died on the battlefield. The 300 warriors in the film are all shirtless, muscular, rugged and powerful men. It is said that many women, when watching the film, often have the urge to rush onto the screen and hug the "carcasses", and then say harshly to the men next to them: See, this is a real man, you should go to the gym!

Strong abdominal muscles

Abdominal muscles should be the eternal pain in every man's heart. When he was young, he also had beautiful six-pack muscles on his body, but now all he has is a beer belly filled with fat. If you start exercising regularly from now on, you can also regain your youthful vitality.

Recommended equipment: sit-ups

Action essentials: Lie on your back on the machine, with your abdomen and thighs at 90 degrees, your thighs and calves at 90 degrees, and your body in the shape of a flying fish. Cross your arms and hold them in front of your chest. Use your abdominal muscles to lift your back off the ground, but keep your lower back pressed into the ground. The movement is just the compression of the abdomen, which causes the spine to bend, then pause for a while, and then control it with the tension of the abdominal muscles, slowly stretching the spine and returning to the original position.

Note: The position of your hands has a direct impact on the amount of pressure you apply to your abdominal contraction. There are generally three different placement positions: the simplest is to stretch your hands naturally and flat on the sides of the body; the medium difficulty is to cross your hands and hold them in front of your chest; the most difficult is to place your hands behind your neck.

Sexy chest muscles

The results of a recent online poll show that the part of a man's body that women pay most attention to is the chest, even more than the face, arms, buttocks, smile and hair. If men who love beauty want to make you more charming and attractive, they have to make your breasts look good.

Recommended equipment: Barbell bench press

Key points of the movement: Lie flat on a bench with the back of your head, upper body and buttocks close to the bench, your feet naturally wide apart, about 30-40 cm apart, hold the barbell with both hands, with your thumbs wrapping around the barbell to form a full grip with the other four fingers, with your palms facing up. Lift the barbell from the bench press rack, keep your arms straight, move the barbell horizontally to directly above your clavicle, and tighten your shoulder blades at the back. After holding for a few seconds, slowly, steadily, and controlled, lower the barbell until it is close to your chest.

Note: The back of the head and shoulder blades should be close to the bench, and the lower back should always maintain a natural arch throughout the entire bench press movement. The waist should neither be subjected to extra force nor deliberately exert force. Muscle tension should be maintained throughout the exercise, not just when pressing the barbell. Don't lock your elbows as you straighten your arms while pressing the barbell; this will help keep tension on your pectoral muscles.

Although the Spartans in "300" were all shirtless, their graceful and firm backs made them look like natural clothes hangers. The back plays a key role in the stability of the body. All pulling movements during exercise can exercise the back muscles, such as pulling up, backward, and downward; but due to the complex composition of the back muscles, it is necessary to use a variety of methods and from different angles to exercise.

Recommended equipment: Pull-ups

Action essentials: Using pull-ups to exercise your back can increase the width of your back. Grip your hands a little wider than your shoulders, lift your body up with force so that your chin is above the horizontal bar, then control your body and slowly lower it. Generally do 3-4 sets, 8-12 times each set.

Note: Do not shake your body during the movement and do not lower it too quickly. The wider the grip, the greater the stimulation on both sides of the latissimus dorsi.

Perfect biceps

Having strong biceps should be every man's dream, because it is a symbol of strength, and firm arms can also bring a sense of security to women. If you want the sleeves of your T-shirt to stick to your arms in the summer, or want your girlfriend to sleep comfortably with her head resting on your arm, then start exercising!

Recommended equipment: Dumbbell curl

Action essentials: Sit on the machine and place your arms on a cushion for protection. Hold a dumbbell in one hand with your inner arm facing up. Bend your arms moderately, and keep your elbows slightly bent. If they are too straight, it is easy to get injured. Just curl them 30-35 times.

Note: The final relaxation is also very important, which is conducive to the development of muscles into long and streamlined shapes. When you first do dumbbell exercises, your muscles and joints will feel a little sore, so make sure you rest after the exercise.