How do men perform neck strength training?

It is hard to imagine that a man with a thin neck is fit. Developed cervical muscles also help prevent the occurrence of cervical spondylosis.
A. Head-to-hand confrontation
[Action method]
Place your left elbow on the back of the chair, and sit with your left hand on your head and left side. Head and hand fight hard and hold for 10 seconds. Do it the other way around. Do each of the left and right for a complete set of movements.
[Action points] Arm support is stable, and the head is actively exerted.
【Number of actions】Complete 2~3 sets in a row.
B. Shrug
[Action method]
Stand up with your feet shoulder-width apart, your legs slightly bent, your arms droop naturally, and hold dumbbells. After lifting both shoulders to the maximum extent, follow the original route to return to arm drooping
【Key points of action】Do not bend your arms during the action.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of about 30 seconds

How do men perform shoulder strength training?

Broad shoulders are necessary to form an inverted triangle shape. This will also make you more visible when you wear clothes and show your stalwart figure
A. Wide-grip press
[Action method]
Sit up at the waist, with legs equal to shoulder width, arms bent at the shoulders, holding dumbbells, wrist rotation inward (partial image), fist center facing upward. Lift the dumbbells vertically upwards until the arms are straightened and then return to shoulder flexion along the original route.
[Action points] When pushing, keep your upper body upright and do not lean back.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes
B. Upright bird
[Action] Stand with your feet shoulder-width apart, your legs slightly bent, your upper body upright, your arms droop naturally, hold dumbbells with your fists inward. Extend both arms to the side up, and then return to the original route to become arm drooping.
[Action points] When abducting, the arms are slightly bent and the wrist rotates inward
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes
C. Leaning over the bird
[Action method]
Stand with your feet open naturally, bend your legs slightly, tighten your waist, tuck your abdomen, and straighten your chest. Bend your upper body parallel to the ground and stalk your head; your arms should hang down naturally, holding dumbbells with your fists facing each other. Extend the arms to the side and up to the maximum extent and then return to the arm drooping along the original route.
[Action points] When stretching, use the back of the deltoid muscle to drive, and the arms are slightly bent.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes
D. Scott Cite
[Action method]
Stand with your feet shoulder-width apart, your legs slightly bent, your upper body upright, your arms droop naturally, holding dumbbells with your fists inward. Raise the arm forward (the angle between the forearm and forearm is about 90 degrees, and the forearm is upward) to the maximum amplitude, and then return to the original route to the arms to droop naturally, and then extend the arms to the side up and return to the original route to return to the arm drooping.
[Action points] The upper body remains stable; the arms are slightly bent during the abduction, and the wrist rotates inward
[Number of actions] 8~12 times/group, 3~4 groups, each group has an interval of 1~1.5 minutes.

How do men perform chest strength training?

Working hard to exercise your chest muscles can better protect your heart, lungs, and other important organs
A. Push-ups
[Action method]
Push up with straight arms and legs, arms shoulder-width apart. Lower the upper body until the shoulders and elbows are level and then push up.
【Action Points】Tighten your waist and abdomen during the ups and downs, and keep your body basically in a straight line. As the strength increases, the lower limbs can be gradually raised.
[Number of actions] 12~20 times/group, 2~4 groups, each group has an interval of about 1 minute
B. Bench press
[Action method]
Lie on your back on the cushion, with your head, back, and hips touching the supporting surface and waist to tighten and hang; both arms should be bent to the maximum extent, forearms should be up, and dumbbells should be held in both hands, fists, and eyes facing inward. Stand up your chest and sink your shoulders, use the strength of your chest muscles to push the dumbbells straight up until your arms are straight, then return to shoulder flexion along the original route
[Action points] Push up can be a little faster, and it is better to fall slowly when restoring.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes
C. Supine bird
[Action method]
Lie on your back on the cushion, contact the support surface with your head, back, and hips, tighten your waist and hang it; hold dumbbells with your fists facing each other, and naturally extend your arms on your chest. Stand up your chest and sink your shoulders, bend your arms slightly, drop your hands to the lowest point on both sides to fully extend your chest muscles, and then use your chest muscles to restore your arms to your chest along the original route.
[Action points] When the two arms fall to the lowest point, the angle between the upper arm and the forearm is about 120 degrees.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes
D. Lie on your back with your arms bent and pull up
[Action method]
Lie on your back on the cushion, the lower edge of the headrest is flat with the upper edge of the support”
Hold the dumbbell with both hands and ten fingers crossed and raise your arms straight in front of your chest. Bend your arms slightly, drop your hands to the lowest point behind your head to fully extend your chest muscles, and then use your chest muscles to pull your arms up to your chest
[Action points] Both arms should always bend slightly during the process of falling and pulling up. It is better to complete the action at a medium or slow speed.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes

How do men perform back strength training?

The well-developed back muscles not only make your back straighter but also breathe more smoothly.
It also has the important role of making you appear taller than your actual height.
A. Pull-ups
[Action method]
The drape is holding the horizontal bar, with both hands slightly wider than shoulders. The main force is the latissimus dorsi, and the flexion arm pulls up to the mandible after passing the bar and then returns to the drape along the original route in a controlled manner.
[Action points] At the beginning, the movement can be completed with the help of the body’s swing, and the swing amplitude should be gradually reduced as the strength increases.
[Number of actions] 12~20 times/group, 3~4 groups, each group has an interval of about 1 minute
B. Leaning over and rowing
[Action method]
Stand with your feet open naturally, bend your legs slightly, tighten your waist, tuck your abdomen, and straighten your chest. Bend your upper body parallel to the ground and stalk your head; your arms should drop naturally, holding dumbbells in your hand, and your fists forward. Use the back muscles to exert strength, bend the arms and clamp the elbows to lift the dumbbells to the abdomen, and then restore the arm drooping along the original route.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes
C. Lean over and pull
[Action method]
Stand with your feet open naturally, bend your legs slightly, tighten your waist, tuck your abdomen, and straighten your chest. Bend your upper body parallel to the ground, with your head; hold dumbbells with your hands and ten fingers:
The arm droops naturally. Use the back muscles to exert strength, and bend the arms to lift the dumbbells until they touch the chest, and then follow the original route to restore the sagging arms. [Action points] The upper body remains stable and does not shake.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes

How do men perform waist and abdomen strength training?

The waist and abdomen are the hubs of the human body, and it can be said that any activity is inseparable from them.
Don’t you think it should be made stronger for such a critical part?
A. Sit-ups with legs raised
[Action method]
Lie on your back, raise your legs together, your thighs are vertical to the ground, and your calves are naturally relaxed; your hands are folded on your abdomen; your abdomen and your upper body are lifted until your shoulders are lifted off the ground and maintain this posture. Exhale, the abdominal muscles slowly contract to raise the upper body to the maximum extent; inhale, the abdominal muscles slowly relax and return to the pre-exhalation posture.
[Action points] When the upper body is lifted to the maximum extent, the waist should not leave the ground.
[Number of actions] 16~30 times/group, 3~5 groups, each group has an interval of 05~1 minutes.
B. Controlling the waist and abdomen
[Action method]
Push up with your legs together, your arms should be shoulder-width apart, your forearms should be on the ground, the soles of your feet should be on the ground, your waist should be tightened, your head should be in a straight line, and your body should stay in this position.
[Action points] You can start practicing from kneeling, and gradually get to this action.
[Number of actions] 30~60 seconds/group, 2~4 groups, each group has an interval of 05~1 minutes; more than 90 seconds, 1 group is enough.
C. Sit down
[Action method]
Sit up at the waist, with your legs shoulder-width apart, with your arms bent on your shoulders and holding dumbbells on your shoulders. Slowly lean the upper body forward until the abdomen touches the legs, and then slowly return to a seated position along the original route.
[Action points] During the action, the psoas muscles are always tightened, and the chest is slightly raised.
[Number of actions] 8~12 times/group, 4~5 groups, each group has an interval of 1~15 minutes

How do men perform calf strength training?

Are there two thin legs under the shorts? Too unsightly! How can this match your developed thighs? Don’t worry, doing calf training 2 to 3 times a week is enough.
A. Seated heel lift
[Action method]
Sit up at the waist and with the legs shoulder-width apart, hold dumbbells in both hands, fists down, and place them on the thighs near the knees. After raising the heels of both feet to the highest point, follow the original route to restore the heels.
【Key points of action】The speed of action should not be fast; the heel lift should be as full as possible.
[Number of actions] 12~16 times/group, 3~4 groups, each group has an interval of 05~1 minutes.
B. Weight-bearing vertical jump
[Action method]
Stand with your feet 1 foot apart, and hold dumbbells with your hands and ten fingers in front of your body. Jump up until the leg is straight and cushion the landing.
[Action points] Tighten the waist and abdomen during the action, and the upper body should not shake too much
【Number of actions】Continuously complete 16-20 times/group, 3~4 groups, with 0.5-1 minute intervals for each group.
C. Alternate stretching of the calf
[Action method]
Stand with your feet far away from the wall, and lean your upper body forward with your hands against the wall. Step on the wall with the sole of your foot forward, touch your heel to the ground and stop for 30 to 60 seconds. Change foot
【Key points of action】The time of stretching both legs should be the same.
【Number of actions】1~2 groups.
As long as the methods used are correct, strength training can also reduce fat, which has been proven by a lot of practice. And static strength training using one’s own weight or load is considered to be extremely effective in preventing chronic injuries.