Due to the pressure of work and life, many men want to perfect their physique, but often do not have time to go to the gym to exercise. The next part of the workout for you to introduce the exercise method, so you can exercise at home to get the perfect physique. Male parts of the home exercise 1, push-ups for parts: pectoralis major muscle exercise method: at home in the living room or dining area, or even the room on the open space, any one has enough space to let you put on the left and right on the two stool place, and then use both hands to do support, bending over on it. Action and daily push-ups can be the same standard, with 12 as a group, each time you do three groups can. 2, sitting abdomen for parts: abdominal exercise method: the living room at home on a single bench, and then sit on it, rely on the strength of their abdominal, lift the legs, and cross the legs up. Each time up 15 times, do three groups, just start to do when the middle can be a little rest, but the rest time should not be too long. 3, dumbbell weight lifting for parts: hands exercise method: sitting on a wooden bench, with two water-filled mineral water bottles as dumbbells, parallel to the upward lift to 15 as a group, each time to do 3 groups. 4, hold the wall half squat for parts: legs Exercise: choose a wall, hand on the wall while relying on the strength of the legs slowly squat, the hands can best hold a small object at the same time, to 15 as a group, each time to do 3 groups. 5, bent over rowing for parts: back exercise method: choose an open space at home, hands take two bottles of mineral water bottles filled with water, knees slightly bent, collapsed waist, chest and hips, with the strength of the back of the mineral water bottles with the hands to lift up, while the shoulders inward. To 12 as a group, do 3 groups each time. 6, prone jerk for parts: waist exercise method: prone on the bed, hands on the head, relying on the strength of the waist up the body to 15 a group, each time to do three groups. 7, hip force push for parts: hip flexors exercise method: stand with feet together, hands on the hips, one foot step forward and bend the knee, both feet toes forward, do a lunge position. Gently send the hips forward until the hips feel a gentle pull. Maintain this position for 5 seconds, then switch legs and continue to do the same action. 8, lying cross stretch for parts: hip muscles exercise method: back on the ground, knees bent, feet flat on the ground. Slowly raise the right knee, close to the chest, gently grasp the outside of the knee with the left hand, pull it toward the left shoulder, hold this position for 20 seconds, and then put down the right foot, resume the starting position. Switch to raise the left knee and repeat similar actions. Male home fitness precautions 1, good indoor environment Indoor environment is relatively closed, the air circulation is poor, especially in winter. Therefore, exercise should keep the indoor air circulation, so that you can breathe fresh air, but also do not let the cool wind blowing against themselves. Otherwise, once you catch a cold, you will lose more than you gain. 2, grasp the appropriate amount of exercise fitness exercise should be a reasonable amount of exercise, is a rhythm, should be long-term adherence to the movement. For women, especially to master a good amount of exercise, do not carry out excessive exercise, competitive sports and the sudden use of explosive exercise. 3, housework can not replace fitness exercise housework is also indoor physical activity, sometimes even labor intensity is much greater than fitness exercise, but they are mostly local exercise, often fixed posture, resulting in back pain is common. Moreover, housework is often done in a noisy, dirty, hot or cold environment, which is not good for health.