        1 , improve the vigilance: calf
The calf with smooth muscle lines is one of the most sexy parts of a woman's body, and it can earn you a face. However, the "muscle legs" caused by the insufficiency of force can only make the other side discouraged.
Leg raising leg
Action essentials: Clamp your legs tightly ( to enhance the effect, you can also clip the pillow between the two calves ) and sit on the side of the bed. Slowly raise your calf and try to make the angle between the big and lower legs close to a 90 degree right angle. Keep this position for 3~5 seconds, then slowly put it down.
Over Group Number: 10-15 / group 3 / time
      Cuff massage
Action essentials: sit on the ground or bed, first raise one foot and make the big and small legs at right angles. Make a fist with both hands and punch the two sides of the calf. In order to enhance the effect, you can apply a slimming product that promotes microcirculation or firming and cellulite before massage. Remember, massage must be adhered to for a long time, and at the end of each exercise or in the gap before going to bed, do some leg press ( stretching ) exercise.
Ideal time: Massage each leg for about 10 minutes, or beat 200 times .
　      2 , improve the vigilance: chest
The broad chest of a man must always be the place where the opposite sex dreams. "Safety Pectoral Muscle" is quick, it is best to ask a professional fitness instructor to point out the maze, because the deviation of the exercise method is likely to slow down your success, and even let the chest shape.
　    Barbell bench press
Action essentials: supine on the fitness bench, knees naturally bent, two feet on the ground. Hold the barbell with both hands slightly wider than the shoulder. Bend your elbows and keep the barbell 2 to 3 cm above the chest . Inhale the chest, sink your shoulders, push the barbell up, keep the arm perpendicular to the torso until the arms are straight, and slowly pause after a short pause.
　    Over the number of groups: 8-12 / group, 3-5 groups / sub
If you want the inner contour of the chest muscle to be more prominent, you can adjust the distance between the hands when doing push-ups or pushing the barbell; if the outer contour of the chest muscle is not obvious or the volume is not satisfactory, you can grasp the distance adjustment.
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