In the eyes of girls, in addition to dressing and matching, body shape is also a plus point for boys, so now many boys have begun to pay attention to body management. So how can boys develop a good figure?
How do boys get in good shape?
1. Compound push-ups
Chest muscles. Shoulder deltoid muscles. Upper back muscles. Triceps brachii . Practice method: Do 3 groups continuously, with only a pause when changing postures between groups.
A. Standard push-ups - place your hands on the ground shoulder-width apart, straighten your legs and back, put your feet together, straighten your arms, and lock your elbow joints. Look forward, not at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push up in a controlled manner to return to the starting position. Pay attention to the rhythm of your movements.
B. Incline push-ups - place both hands on a bench 50-70 cm high. Lower your body until your chest is parallel to your hands, and then push yourself up. This exercise mainly trains the lower chest muscles. In addition to the bench, you can also do it with your hands on a fitness ball, which is more difficult because more muscles will be involved in the movement to maintain balance, including the waist and abdominal muscles.
C. Decline push-ups - place your feet on the bench for support and place your hands on the ground. Lower your body until your chest almost touches the floor and then push up. This training method mainly targets the upper part of the chest muscles and the front of the shoulder muscles. You can also use a fitness ball instead to increase the participation of the trunk muscles.
2. Powerful push-ups
Chest muscles, shoulder muscles, upper back muscles, and triceps brachii. The starting position is the same as a standard push-up, but while your right hand is on the ground, your left hand is placed on a support approximately 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, and then use explosive force to push yourself up so that your hands are briefly in the air. When your hands are in the air, turn your body slightly to the left, so that your left hand falls on the ground and your right hand falls on the support.
3. Push-up rotation
The posterior deltoid muscles of the shoulder, the lumbar side muscles, and the lower part of the lumbar back muscles.
The starting position is the same as a standard push-up. After supporting the body and straightening the arms, rotate the body to the right and raise the right arm. At the same time, the eyes follow the movement of the right arm and look upward to the right. After a short pause, return to the starting position and switch to the other side.
4. Triceps push-ups
Triceps. Perform the same as a standard push-up, but support with your hands together and slightly internally rotated so that your thumbs and index fingers form a triangle. This changes the load on the triceps.