肌肉男训练操（Muscle training）.docVIP

肌肉男训练操（Muscle training） The following is the process of training exercises A leg, abdomen The legs together, supine, hands on hips, and then to the hip as a fulcrum, the legs, the upper body is raised to about 60 degrees, then slowly down the leg, but do not touch the ground. You can also put your feet together and lift off the ground, then open your feet. Do it again and again. If you persevere, you will have an arrogant 6 abdominal muscles, and muscle men actually very simple, the most important efforts. Two, pull the thigh side Your feet as much as possible to stand, then squat body to the right foot, right foot toe in my right hand, left hand holding his right foot heel, after 20 seconds, then slowly stood up, squatting to the left, do the same action, right hand holding the left heel, repeated 8 - 10 times. Do not underestimate this action, often do not only practice the thigh muscles, but also can improve the taste of life . Thigh muscle refining, you are not far from the muscle men. Three, waist rower Its called land swimming, which is one of the marines signature movements. This is to want to put the upper part of the body to shape a strong line of men will practice, but also become muscle men relatively simple action. Four, submersible pushups This is a modified pushups, in addition to exercise a strong muscles, but also can enhance the neck, back, waist, hip, leg bones and toughness. Feet as much as possible open, hands open up even more. Tilt the hips, upper body forced under pressure, but can not hit the ground, his hands stretched shore after 20 seconds, head back, and arms bent, leg elevation, hold for a moment, like push ups to recover the body, The hips become high again. Of course, you should hold on for a while. Finally, restore to the ready position and do it again and again 8 - 10 times. Many people admire the muscles of muscle men, but ignore the hard work behind them. Good practice large muscle, small muscle most difficult to practice, people w