"Every day is the company and home running back and forth at two points, but I still want to keep fit when I watch my six-pack abdominal muscles slowly become a lump in college, but how can I achieve effective bodybuilding at home?" In order to help male friends build their own bodybuilding lines at home, let's take a look at men's bodybuilding actions at home to help you easily increase muscle shape!
Bend over and row
This action mainly exercises the back, increases strength, reduces back fat and modifies back lines. Select an empty space in the home and stand with two bottles of unopened mineral water in your hands. Bend your knees slightly, collapse your waist, straighten your chest and raise your hips. Rely on your back strength to lift the mineral water up with your hands, and at the same time, collect your shoulders. Make three groups of 12.
Lie down and straighten up to strengthen the waist
This action mainly exercises the waist. Lie prone in bed at home, hold your head in your hands, and then lean on your waist. To strengthen the waist, do three groups of 15.
Curved back palm press
The posture is similar to that of ordinary palm pressure, but the difference is that the knee is close to the ground. Support the ground with your arms slightly beyond your shoulders, and then bend and straighten your arms to press on the palm. Pay attention to keeping the waist slightly bent, maintain each action for 10 seconds, and then do it again from the beginning, but remember to act according to your ability.
(Intern editor: Lin Yanjuan)