How to build muscle?

A good figure directly affects a person's temperament and image, especially some male friends who always hope to have developed muscles so that they will look stronger. However, it is not so easy to train muscles. On the one hand, you need to find the right training method, and on the other hand, you need to be mentally prepared for long-term exercise without any interruption. So how can you train muscles?

1. Do 3 sets of push-ups in the morning, 20 in each set. (I usually do some warm-up exercises before doing it, such as stretching my arms, stretching my legs, and twisting my waist to prevent sports injuries).

2. If you get up early, you won’t be in a hurry to go to work. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors.

3. (You can repeat the second step after get off work) or change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

4. To prevent local muscle fatigue while other muscle groups are not exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

5. On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set. Friends who want to exercise their biceps can try dumbbells. By pulling the dumbbells with their arms, they can strengthen local muscle training. Do at least 50 times each time to effectively strengthen the shape of the muscles.

6. The above dumbbell exercises can be done alternately every day. Don't do one fixed exercise. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

The above article gives a clear introduction on how to build muscles, and I believe everyone has a clear idea of ​​it. In order to build muscles, you must have sufficient strength and intensity training, and nutritional supplements are also essential. You cannot diet during the entire exercise process, otherwise it will easily cause dizziness and discomfort, which is not good.