How to build muscle and grow faster and better

If you want to have strong abdominal muscles, the best way is to do systematic and effective exercise. These exercise methods include barbell front curls, rope chopping and dumbbell deadlifts. All exercise methods are to exercise the core abdominal muscle groups. How to exercise muscles to grow quickly and well is closely related to whether the exercise method is scientific. For example, rope logging requires a sufficiently long distance, and the distance and ratio of the pulley and elastic band must be equal to be effective.

Barbell Front Curl

Attach relatively light weight plates to both ends of the barbell and place the barbell on the ground. Hold the barbell with both hands, with your hands shoulder-width apart, kneel on the ground with the barbell in front of your chest. Tighten your abdominal muscles and slowly roll your body forward and far forward until your back is parallel to the ground. Use your latissimus dorsi to stretch backward and return to the starting position. Complete 10 times as one set, and do 5 sets in total.

Rope logging

Tie one end of the elastic band firmly under the pulley and step back far enough to keep the elastic band at a certain tension. Stand with your feet shoulder-width apart and step your left foot forward half a meter away from your right foot. Hold the elastic band with both hands and pull it diagonally upward to the body, twisting it in a diagonal posture until the elastic band is above the head in a lumberjack posture. Change direction and do the same action, 10 times on each side as one set, and complete 5 sets in total.

Romanian Dumbbell Deadlift

Hold a pair of dumbbells in both hands and place them in front of your thighs with your palms facing you. Bend your knees slightly and bend your body until your upper back is parallel to the ground; pause for 1 second, and rely on the strength of your lower back to stand up. Keep the dumbbells close to your body throughout the entire movement. Do 10 times as one set, and complete 5 sets in total.

Among the ways to train muscles to grow quickly and well, there is also a method called flat ground climbing. The method is to keep the elbows and arms in contact with the ground, and the two knees drive the legs to crawl forward alternately. The main purpose is to exercise the coordination ability of the abdominal muscles. At the beginning, you can do it about 5 times on each side of the body, and then slowly increase to 10 times in five sets to increase the amount of exercise and the effect.