Eight exercises to exercise special parts of men

　　Men have overlooked that he plays the role of active movement, and long-lasting and powerful movement requires the assistance and cooperation of strong muscles and limbs to be effective. For example, if a man puts his feet against the head of the bed or the wall, and his lower body strikes forward, there will be a reaction force when his feet are against it. The editor below will introduce you to a few functions exercise male You might as well try the movements of special parts.

　　Male muscle building exercises

　　1. Lying on the ground and raising legs

　　Area to work on: Lower back.

　　Lie on your back with your back on the ground, knees bent, feet flat on the ground, and arms at your sides. Lift your knees, slowly move them toward your chest, and gently hold the backs of your knees with your hands. Keep your back straight on the ground and maintain this position for 2 to 3 seconds, then slowly lower your feet. Repeat the above actions as many times as possible. Note that the part of the body from the top of the back to the tailbone must be close to the ground, and avoid bending the back to avoid affecting the stretching effect.

　　2. Kneel down and cross

　　Exercise parts: buttocks muscles.

　　Support your body on your hands and feet, with your knees shoulder-width apart and your face facing the ground. Push your right foot straight, place your toes on the ground, and push to the right side. This is the starting position. Lift your right foot, then swing it to the left and lower it until your right foot touches the ground to the left of your left foot. Return to the starting position and repeat as many times as possible. Switch to your left foot and repeat the above actions. Note that your spine should always remain straight.

　　3. Sock sliding

　　Exercise parts: shoulders, chest, triceps, lower back, waist and abdomen.

　　Wear socks and perform on a smooth surface. Start with the starting position of a push-up, press your hands firmly on the ground, and slowly slide your body backward until your nose reaches above the center of your hands. ； Then, slowly slide your body forward until your abdomen is almost all over your hands. Keep sliding back and forth, doing as many as you can. Note that your arms need to be kept straight at all times, your waist and abdomen should be locked firmly, and your back should be kept in a straight line.

　　4. Kneel down and stand up

　　Parts trained: Quadriceps, hip flexors.

　　Kneel on your knees on the blanket and place your hands naturally at your sides. Focus your weight on your ankles, keeping your torso straight and knees at a 90-degree angle. Continue to keep your body and thighs in a straight line, slowly lean back about 10 cm, maintain this position for 2 to 3 seconds, slowly return to the starting position, repeat the above actions, and do as many as possible. Be careful not to bend or relax your waist, otherwise it will affect the exercise of the muscles in the front of the thigh.

　　5. Swiss ball push-ups

　　Exercise parts: shoulders, chest, triceps, waist and abdomen.

　　Place your knees and calves on the Swiss ball, place your hands on the ground, and perform other actions the same as a standard push-up. Your waist and back must be kept straight, your chin tucked in, and you perform push-ups. Note that the head must be in a straight line with the body and the eyes should not be looking at the ball, because once the neck is bent, it may be strained or the body may lose balance.

　　6. Hip thrust

　　Areas trained: Hip flexors.

　　Stand with your feet together, hands on your hips, step one foot forward and bend your knees, pointing your toes forward into a lunge position. Gently drive your hips forward until you feel a gentle pull in your buttocks. This movement may seem minor, but don't overdo it, because the hip flexors are connected to the muscles on the inside of the legs, and only a slight pull can cause damage. Maintain this position for 5 seconds, then switch legs and continue the same movement. Note that the knee bending angle should remain consistent throughout the movement.

　　7. Hip arch bridge

　　Exercise parts: buttocks, thighs, waist and abdomen, pelvic muscles.

　　Lie on your back on the ground, knees bent, feet flat on the ground, arms at your sides, palms facing down. Using your torso, slowly lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for 1 to 2 seconds, then slowly return to the ground. Repeat this movement as many times as possible. Be careful not to look at your waist, and your head should always be flat on the ground. Eye Stare at the ceiling.

　　8. Lying cross stretch

　　Exercise parts: buttocks muscles.

　　Lie on your back on the ground, with your knees bent and your feet flat on the ground. Slowly raise your right knee, close to your chest, gently grasp the outside of your knee with your left hand, and pull it towards your left shoulder. Do not let the muscles feel any discomfort. Hold this position for 20 seconds, then lower your right foot and return to the starting position. Switch to raising your left knee and repeat similar movements. Be careful not to bend your body when raising your knees, and keep your head, shoulders and back straight and close to the ground.