In recent years, men have begun to pay more and more attention to their appearance. Now a beautiful figure is a sign of success and health. Unsurprisingly, the fitness industry is booming. But what is the ideal male figure, and how to create it as quickly as possible? The signs are very simple: a thin waist, wide back, strong arms and shoulders. It is these elements that are striking in the first place and make the male silhouette recognizable.
It is necessary
- - barbell;
- - dumbbells;
- - crossbar.
Instructions
Step 1
Do pull-ups on the bar to work out your back muscles. This exercise is difficult to replace with any other. After all, you can pull up not only in the gym, but also in the yard and at home.
Step 2
Grab the bar with your hands, the distance between your palms is slightly wider than your shoulders. The palms look away from themselves. Hang with your legs bent slightly. Bend at the lower back and bring the shoulder blades together. Slowly pull your elbows towards your body and lift up until your chin touches the bar. Then slowly go down. Do not relax your back or hang loosely in your arms. This can lead to injury to the triceps muscles.
Step 3
To create a thin waist, you need to work out not only the abdominal muscles, you need to create a so-called muscle corset. The ideal core exercise is the plank. This isometric exercise should be done daily for 1 to 2 minutes.
Step 4
Take the position of the support lying on your elbows. Place your elbows strictly under the shoulder joints. Place your toes on the floor. By tightening the muscles in your core, keep your body absolutely straight from crown to heels. Keep your back straight, as if it were pressed against a flat board. Do not bend or bend your lower back. Tighten your glutes. Hold this position for about a minute.
Step 5
Pick up a heavy barbell. Stand up straight, arms with a barbell freely lowered along the body. Without changing the position of your arms and keeping your back straight, raise your shoulders up, as if trying to reach your ears with them. Slowly lower them down, feel that the muscles stretch under the weight of the bar. Do three sets of 5-8 reps. This exercise is aimed at developing the deltoid muscle.
Step 6
Stand straight with feet shoulder-width apart. Pick up a barbell. The arms are freely lowered along the body. Lift the bar up by bending your elbows. At the top, the bar should be as close to the shoulders as possible, hold for a couple of seconds and gently lower the bar to its original position. Barbell lifts are aimed at developing the shoulders and biceps. You can do this exercise using dumbbells.
Step 7
While working on the most recognizable features of the male silhouette, do not forget that 80% of the women surveyed call the buttocks the most erotic part of the male body. Be sure to add barbell squats to your workout. This will allow you to simultaneously strengthen all the muscles in your legs and buttocks.
