How to build muscles

Seeing many people with muscles all over their bodies makes some male friends very envious and admire them. In fact, there are many ways to exercise your muscles. The key is to find a method that suits you. At the same time, you must also make a long-term plan. You can't just be enthusiastic for three minutes. During the long process of exercise, we should gradually increase the amount of exercise to promote muscle formation. So how to build muscles?

Fitness is also a systematic project. The training method is more critical, but rest and nutrition are also key. It depends on what level you want to achieve. General daily exercise, or just training to show off your figure, is relatively simple. If you want to reach the standard of bodybuilding, you must work hard.

The more easily stimulated the muscles are, the easier they are to train. Whether a muscle can be stimulated effectively depends mainly on the method used by each person and the ability to control that muscle. Most people find it difficult to train the muscles in the upper arm, especially the back of the upper arm (triceps). In fact, if you master the professional methods, it is also easy to practice.

Generally speaking, a basic exercise for training the upper arm muscles (biceps) is the alternating side curl with dumbbells. This is the most basic movement, but less than 2 out of 10 people can do it correctly. The most basic key to this movement is that when curling, the elbows cannot swing back and forth at all (most people swing back and forth, and some even move their waists), that is, the upper arms always stick to the sides of the body and cannot swing. Under this premise, you curl both arms continuously for 10-15 times each as a set, for a total of 5 sets. And make sure the last rep of each set is completed by gritting your teeth.

The above is from the perspective of mastering the method. The biceps and triceps (the muscle groups of the upper arms) are relatively difficult to train. If we talk about the pain index, the thigh muscles are relatively difficult to train. To train the thigh muscles and carve out the lines, it is impossible to achieve without a certain amount of perseverance. The chest muscles are probably the easiest part to train, because once you lie on the bench press, you have no choice but to push upwards. This is the easiest to master, and therefore the easiest to train.

The above article gives a clear introduction on how to build muscles, and I believe everyone has a clear idea of ​​it. After muscles appear, you still need to focus on daily exercise. Don’t think that you are successful just because you have muscles. If you don't insist on exercising in the future, your muscles will gradually shrink. After all, exercise is also an important measure for health care.