Several parts of male fitness exercises

　　1. Use pull-ups with a wide grip behind the neck (horizontal bar) to develop the latissimus dorsi muscles.

　　2. Use weight-bearing, abdominal and leg raises, sit-ups and twists to perform abdominal muscle exercises.

　　3. Use straight-arm front raises and lifts (barbells, dumbbells), straight-arm upper arm wraps (barbells, dumbbells), chest curls with two arms holding bells, and reverse-grip horizontal bar pull-ups to train the arms.

　　4. Develop neck muscles through exercises such as head extension, forward flexion, and lateral neck flexion and extension.

　　5. Develop chest muscles by bench pressing barbells, pulling springs, and push-ups.

　　6. Use methods such as prone straight leg swings, standing back swings and loaded squats to train leg muscles.