What are the muscle exercises?

Dripping water wears away a stone, which means that it takes a long time of persistence to achieve one's goal. The same is true for muscle training. Many young men around us envy those who have very muscular bodies. In fact, envy is not desirable. If you want to have perfect muscles, you need to practice for a long time, so that you can have the envious eyes of others. Muscle training has become a favorite of many fitness enthusiasts. There are many ways to train muscles. Let’s take a look at what methods are worth learning.

Standing single-arm reverse curl

A. Key areas to be trained: Mainly bodybuilding biceps and brachialis B. Starting position: Stand naturally with your feet shoulder-width apart, chest up, abdomen in, and waist tight. Stretch your right arm down by your side, holding the handle with your palm facing forward. C. Action process: inhale, bend your elbows and slowly pull the tensioner upwards to place your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly return to the starting position, and repeat. D. Training points: When pulling up, keep your upper body straight and do not swing your elbows back and forth.

Barbell Bench Press

A. Key training areas: pectoralis major, deltoids and triceps. The vast majority of champion bodybuilders consider the overhead press to be the best upper body exercise. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the horizontal bar with your palms facing up, with your hands slightly wider than your shoulders, and your arms straight to support the barbell above your chest. C. Movement process: Stretch your arms out to the sides, slowly bend your arms, and let the barbell drop vertically until the horizontal bar touches your chest (approximately above the nipple line). Then push up to the open position and repeat. D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

Dumbbell Bench Press

A. Key training areas: pectoralis major, deltoids and triceps. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with your hands straight up with your palms facing upward. C. Movement process: Stretch your arms straight to both sides, bend your arms slowly, and let the dumbbells fall vertically. When they reach the lowest point, do push-ups and exhale while pushing up. Then push up to the open position and repeat. D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

What are the methods of muscle training? After reading the introduction above, I believe everyone has a deeper understanding of how to train their muscles. With people's understanding of scientific fitness, muscle training can be done not only in the gym, but also at home. In addition to the above introduction, sit-ups, standing with your arms in front of your chest and elbows bent, etc. can also train your muscles.