How to exercise to build muscles?

Muscle training requires the help of fitness equipment, but it is not necessary, but it will be slower. Many times you need to take time out to exercise, but I would like to introduce a simple way that can be done at home. This is what many people want. Many times, not being able to persist and being busy with work become one of the reasons why we cannot exercise. The exercise process must be safe. Lifting dumbbells is a very good exercise, but you must choose the dumbbells that are suitable for you.

1. To make the whole body show strong muscles, you need to rely on special fitness equipment (such as dumbbells, barbells, horizontal bar, parallel bars, etc.), and exercise persistently to achieve the desired goal. There are now professional gyms in society, and there are people who can teach you how to exercise (a certain fee is required).

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1. Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

2. While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles.

3. At the beginning, the axis of the dumbbell should be placed 1 cm above the nipple (middle of the pectoral muscle) to allow the pectoralis major to exert force. If you hold the dumbbells on your shoulders, you are only exercising your shoulder muscles.

4. Be sure to spread your elbows. When doing the bench press, keep your arms open at the sides of your body, so you can basically complete the movement by relying solely on your chest muscles. When the spacing is wide, the pectoralis major muscles are mainly exercised, while when the spacing is narrow, the deltoid muscles are mainly exercised.

5. The effect of chest muscle exercises is not ideal. You can try the incline press, lying on an incline board with a certain angle (about 20-25 degrees), and then practice with a barbell or dumbbell of the same weight. By giving the muscles a new stimulus from a different angle, you will soon see new effects.

As mentioned above, I hope to give you a reference. The most important thing about this reference value is to let you know how to train muscles, both to be healthy and to ensure that the body is not injured. This process requires some attention. I hope everyone can understand the above and find happiness in the process of exercise. Exercise is a very happy thing to create a perfect body and enhance resistance.