Six tricks to exercise a man's sexy and charming upper body

Lying on the back, pressing incline

　　Lying on a stool with both legs bent, knees on the ground, holding the barbell with both hands, holding the barbell slightly wider than the shoulders, stretching the arms straight, and straight neck. After inhaling, slowly lowering the barbell to the chest. It should be noted that when performing an inclined bench press, most of them use a wide grip distance, placing the horizontal bar at the collarbone.

　　Dual bar arms bend

　　Sharpening the bars with both hands, supporting both arms on the parallel bars, and the head is straight on the chest and pushing the shoulders, with the torso and upper limbs perpendicular to the parallel bars. After flexing the knees, the calf overlaps the ankle joints of both feet. The elbow joints are slowly bent, and the shoulder joints are extended and flexed, so that the body gradually descends to the lowest position. Stop for a while, and support both arms to restore.

　　　　Lying down on the back, the oblique pressing

　　The distance between the hands is smaller than the width of the shoulder, and the distance between the hands is the width of the shoulder or slightly wider is the middle grip distance; the distance between the hands is wider than the shoulder, and the distance between the hands is wider than the shoulder, and the width of the two palms is called the wide grip distance. It should be noted that when pressing down the oblique bench, the horizontal bar should be placed at the sixth or seventh ribs under the nipple.

　　　Lying on the chest with the back of the shoulder, the two feet are on the ground, and hold one end of the dumbbell tightly above the chest, and slowly place the dumbbell behind the head with the shoulder as the axis (feel the chest muscles and chest stretching), and then lift the dumbbell when it reaches the limit. Pay attention to the angle and control the strength while expanding the chest, so as to avoid injury.

　　　　Long ring bird

　　　The arms are straight and the ring moves to the distal end of the body. Unlike the bow and arrow push-up, both rings must move to the distal end of the body. This is the most difficult of several bird movements. When you first start practicing, you can kneel on both knees or adjust the ring high. This action tests the strength of the arm, be careful not to strain.

　　Bench press

　　The following points should be paid attention to: the soles of the feet must be firm; second, the back and buttocks above touch the stool surface, making the torso a "bridge-shaped"; third, the horizontal bar is placed 1 cm above the nipples. If you use dumbbells, the bells of both hands should be parallel to the shoulders, and the dumbbells should be placed on the parallel line close to the nipples on the outside of the shoulders.