Want to be big and pumped up? Then pump those muscles!
A comprehensive diet and exercise program is the key to a muscular look. You need to reduce the amount of fat that covers your muscles so that they are flawless. In addition to eating a healthy diet, try to target these areas during your workouts.
Pectoral muscles (chest)
The pectoral muscles are the chest muscles, the pectoralis major and pectoralis minor. The bench press is a good exercise for the development of the pectoral muscles. Well-defined pecs with a low fat content of less than 10% and a slim waist are important components of this beautiful upper body. * Bench press
* Bench press on an inclined bench
Broadest muscles (back)
The "broadest" are the broadest muscles of the back, rather large muscles of the upper back, located on the outside below the armpit. When they are well developed, as in some elite swimmers, they tend to bulge outwards. Develop the widest with the help of exercises-pulling down.
* Pull down on the broadest muscles
· Pull the cable horizontally backwards
Trapezius muscles (back)
The trapezius muscles are fan-shaped muscles that extend along the back and sides of the neck. In bodybuilders, they noticeably protrude forward.
You may not want to bring your trapezius muscles to such a grandiose size, but strengthening them together with the shoulder muscles can make them more rigid and curly.
· Pull dumbbells in a tilted position
· Pull the barbell standing up to the shoulders
Buttocks
The "glutes" are the muscles of the buttocks: large, medium, and minimal. Everyone needs a beautiful, rounded, strong ass, like an Olympic sprinter. To get them, you need to achieve a low level of body fat and develop these muscles through deadlifts, bridges, hip extensions, hip thrusts, and leg presses. · Leg press
* Glute bridge
Quadriceps(legs)
The "quadriceps" are the muscles in the front of the upper leg (thigh). These include the rectus femoris, the lateral broad thigh muscle, and the middle broad thigh muscle. Strengthen your quadriceps with any type of squat. * Squats
· Other variations of squats
Hamstrings(legs)
This group includes many muscles: the biceps femoris, the semi-tendon and semi-webbed muscles. Improve the shape of your hamstrings with leg bends and deadlifts.
· Deadlift · Leg flexion
Calves(legs)
The calves include the calf and flounder muscles, with the calf muscle being a large muscle that basically gives a clear outline of the lower leg. Develop this muscle with any exercise in which you push off the weight with the front of your foot with your heels raised. Lifting the heel while standing with or without dumbbells is an example. * Stretches and exercises for the calf muscles
Biceps(shoulders)
The biceps muscles of the upper arm are important working muscles. Arm bends with dumbbells or barbells are popular exercises, but arm bends on a rope are also useful for variety and slightly different use of the muscles of the entire arm. · Arm flexion
· Flexing the arms on the rope
Triceps(shoulders)
The triceps are located at the back of the shoulder.
Large triceps improve the appearance of your arms, even if you have normal biceps.
Don't neglect them. Use push-ups and triceps extensions. * Triceps extensions
* Push-ups
Deltoid muscles (shoulders)
The deltas are large, complex shoulder muscles that include the anterior, middle, and posterior deltoids. They are perfectly combined with the muscles of the chest, arms and back, creating a spectacular look of the upper body. Strengthen them with overhead presses, forward lifts, vertical deadlifts, or bench presses · Bench presses * Vertical deadlifts
Cortex (abdomen) muscles)
And as a bonus, of course, the abdominal muscles, which seem to be a favorite muscle group for many.
The problem is that this raised, exposed abs probably won't suit everyone. The best in this is determined by genetics.
Even so, you can get a solid abs by working hard on your core muscle-the rectus abdominis - while getting rid of fat-less than 8% fat in men and 12% fat in women. Use twists, bicycles, and the captain's chair (vertical knee lift).
· Twisting
* Vertical knee lift
