Hello everyone, I'm Yumi Love Fitness.
In the past, watching Journey to the West, Tang Monk met those beautiful women, and could only rely on chanting to maintain concentration, almost every episode had to blame Sun Wukong, and it was particularly wordy, and it was completely impossible to see where his ability was, so many people felt that the monk had no ability.
But on the other hand, perhaps it is precisely because of Tang Monk's personal charm that he can attract the attention of so many beautiful women.
The little brother introduced today, his name is Jean, he is 186cm tall and weighs 100KG.
People know him mainly because of a photo on the Internet, which shows a monk, wearing a yellow robe, he is studying with his eyes closed, and people's attention is focused on his right arm, which looks strong and powerful from a distance, and looks like a muscular man.
There is also a photo of him standing next to a few small monks, tall figure, with this muscle, making him particularly dazzling, such a face value is one of the best in a group of monks.
Of course, some people will question: this is exactly like posing, where does the real monk have time to take pictures?
The thing to know is that Jean is from Thailand, where men have to become monks at the age of 20 or before marriage, from a few months to a long time of 3-4 years, and then their hair and eyebrows will be shaved off, just like the rite of passage, which is also a local custom.
Jean has always had a habit of fitness, and he didn't expect to become an internet celebrity overnight, which made him feel very happy.
After returning to the vulgar, he worked harder and went into the gym again to sweat.
In order to develop full pectoral muscles, he used the Smith machine to do bench press.
At the end, push-ups are also done on the stent to allow the pectoral muscles to be fully exhausted.
Due to his excessive weight, he suffered a bit when doing pull-ups, and needed the help of the old iron next to him.
From his selfies, it can be seen that he also regularly practices his legs, and the muscles on the front of his thighs are very thick.
Usually, she will also make her own fitness meals, and looking at such a figure from the side, female fans said that they wanted him to be their boyfriend.
Now he's a professional model and often shoots some photos.
Handsome appearance, coupled with lips and chin beard, and a body of muscles, this handsome style even men envy.
If you also want to practice such a strong arm, you can do the following actions:
Action 1: The priest's stool is bent
Sit on your knees, press your upper arm against the cushion, hold the barbell in both hands, move up with force, and then put it back down, and so on.
Try to choose a short barbell training, choose a wide grip operation, do not fully extend the arm when lowering, and keep the wrist in a neutral position.
Action 2: Narrow barbell bench press
After lying down, use a slightly narrower grip distance to hold the bar, after lifting the bar, lower the barbell to the low position, and then push the barbell up to the top position, and so on.
By adjusting the grip distance, the triceps muscles can be stimulated more, and as with the traditional bench press operation mode, the weight should not be too large.
Action 3: High rope bending
Turn the gantry to a high position, hold the crossbar handle with both hands, lean back slightly, pull the crossbar inward to the maximum position, and then repeat it back.
Choosing to pull the crossbar at a high position strengthens the muscle peaks of the biceps and pays attention to the paused contraction at the top, which will be better.
Action 4: Flex and extend the supine barbell arm
Hold the barbell in both hands and lie down, using a narrow grip, lower to the forehead position, lift the barbell upwards, and then put it back into position to repeat.
This movement tests the ability of the arm to stretch, and when it is about to run out, it can be completed by speeding up and reducing the stroke of the movement.
Reference Training Plan:
Priest stool bending: 5 sets * 12 times
Narrow grip barbell bench press: 3 groups * 10 times, 3 groups * 8 times, 3 groups * 6 times, weight decreasing
High rope bending: 3 groups * 9 times, 3 groups * 12 times, 3 groups * 15 times, weight increase
Supine barbell arm flexion and extension: 4 sets * 15 times
Specific training needs to be adjusted up and down according to their own capabilities.
Do you think your muscles can match Jean's? Welcome to leave a comment - Yumi Love Fitness