How to make muscles stronger?

Many male friends hope that they can have solid muscles. This is not only a reflection of physical health, but also a way for men to show their fitness. There are many ways to exercise in daily life. As long as you can persist for a long time and master certain skills, it can be achieved. Let's take a look at some simpler methods that can effectively exercise muscles.

Training area: shoulder muscles (lateral deltoids).

Starting position: Sit upright on a chair, with your hands hanging naturally, elbows slightly bent, and holding a bottle filled with water in one hand.

Action: Raise the water bottle to the side until your palm, elbow, and shoulder are at the same height, being careful not to shrug your shoulders.

2. Seated triceps stretch

Training area: back of the arm (triceps).

Starting position: Sit cross-legged on the ground or on a chair, hold the towel at both ends, pull down with your left hand, and bend your right elbow.

Action: Pull the towel upwards with your right hand and stretch your right arm as straight as possible.

3. Standing back leg lift

Training area: gluteus maximus and posterior thigh (hamstring muscles).

Starting position: Stand facing a wall with your feet shoulder-width apart and your palms lightly resting against the wall.

Movement: Lift your left foot straight back about 30-45 degrees.

4. Abdominal curl

Training area: back of the arm (triceps).

Starting position: Lie on your back with your knees bent at about 90 degrees and your feet flat on the ground. Hold both ends of a towel in your hands and place it behind your head. Keep your elbows close to each other, your chin slightly closer to your chest, your abdomen retracted, and your back flat on the ground.

Action: Pull your abdomen inward, keep your head slightly touching the towel, lift your head and shoulders off the ground, and feel the lower end of your ribs move toward your thighs.

5. Prone lower back stretch

Training area: lower back (erector spinae), middle back (trapezius).

Starting position: Lie face down on the floor with your feet shoulder-width apart, toes pointed backward, and hands holding the ends of the towel stretched forward.

Action: Lift the area above your ribs off the ground, keeping your hands extended forward, your chin close to your chest, and your shoulder blades pulled back and squeezed.

When exercising your muscles, you must pay attention to the standard form of the movements so that you can achieve better results. Try to stay moderate when exercising, especially at the beginning. You should do warm-up exercises first to avoid straining your muscles and affecting your health or even causing some discomfort.