A man with meat in this area is a real man.

Men have no body type? Your boyfriend is too busy to have time to exercise? It doesn't matter! Today I bring you 24 fitness methods that you can do at home! Before going to bed, the feeling of tight muscles is so great! prick! Exciting! it’s done! Men with muscles are more manly!

Of course, if you are a tomboy, you can also do the whole set!

Supporting actions

1. Supporting action

Easy: On your elbows

Keep your back straight and head down (do not let your lower back sink). Hold for 60 seconds.

2. Supporting Movements

Difficult: Side support on elbows and forearms

Keep your shoulder blades pulled down and contracted, forming a pocket in your upper back.

3. Supporting Movements

Harder: Lean back at a 60-degree angle and hold still.

Lifting your feet can increase the difficulty.

4. Supporting Movements

Top: Support from fingertips to feet

Keep your back straight.

Stretching combination exercises

5. Stretching

Easy: Incline Pull-Ups

Keeping your back straight, pull the pull ring, barbell, or table (anything you can stretch) toward your chest.

6. Stretching

Easy: Hanging Knee Curl

When doing hanging curls, keep your back straight and don't sway your body as you bend forward toward your chest.

7. Stretching

Harder: You can make the stretch more difficult by doing pull-ups on a box underneath the bar, stretching your chest and mid-back.

8. Stretching

Difficult: Hanging straight knee leg raise

Hanging straight-knee leg raises work your hamstrings and entire abdominal area. Keep your feet together and keep your legs as straight as possible at a 90-degree angle during the stretch.

9. Stretching

Harder: Pull-ups, straight-knee raises and leg twists

Compared to the pull-ups in exercise 7, the pull-ups in exercise 9 can isolate more back muscles. Place a box under the pull-up bar until you can do pull-ups without it. To do the twist, raise your legs to a 90-degree angle and twist.

10. Stretching

Top level: Push up support

Essentially, the only reason to do a pull-up is to overcome an obstacle. The push-up pose mimics this movement. Once you can successfully perform a pull-up to your chest, you're ready. The key to this move is to keep your palms facing forward while you are in the air, swaying your body slightly back and forth. As you swing back, do a pull-up motion, and when your chest reaches the height of the bar, lean forward, straightening your elbows behind you, and push your body upward.