What are the exercises for bodybuilding muscles?

Many famous movie stars have muscular bodies, and they attract a lot of screams when they stand on the screen. A body of bronzed muscular bodies is synonymous with charming male gods, so many boys also want to have muscular bodies in order to deepen their influence. Today I will tell you how to build a muscular body. You no longer need to envy the perfect bodies of other people. Muscular men are the most attractive. In addition to the importance of exercise, you also need to pay attention to your diet.

1. If you want to achieve good exercise results, you must do it at the prescribed time and cannot miss classes or interrupt them, unless you are overly tired and intend to rest for a few days. Intermittent exercise cannot make the exercised parts feel a certain amount of repetitive stimulation, and cannot produce an adaptive response. If you do heavy exercises without doing warm-up exercises, you are likely to suffer from accidents such as sprains, tears in muscles and ligaments, etc.

Prevent over-training certain parts of the body and neglecting other parts. If there are uneven developments in the body, they should be corrected immediately. Otherwise, the more you practice, the more uneven the body will become, and you will not be able to achieve perfect development. American bodybuilding expert John Greenmick proposed the following measurements for men's bodybuilding:

Upper arm circumference (muscle contraction), wrist circumference multiplied by 2.10

Chest circumference, wrist circumference multiplied by 5.62

Waist circumference: 64% of chest circumference

Thigh knee circumference multiplied by 1.44

67% of the calf-thigh circumference

Weight (lbs) Height (inches) times 2.55

2. Keep accurate and complete exercise records, and compare, analyze and study them frequently. From this, you can summarize which movements you respond better or worse to, and which period of training you progress faster or slower. Draw out effective ways to improve your exercise to encourage yourself to persist in exercising and make continuous progress.

When you first start exercising, you should measure the dimensions of various parts of your body, such as chest circumference, waist circumference, arm circumference, leg circumference, as well as height and weight. It is best to take a full-body photo wearing only shorts. After that, measure your body circumference and weight every one or two months, and take a physical photo in the same pose every three to six months. Keep complete records of the date, time, exercise, weight, repetitions, and sets of each exercise.

3. Pay attention to the intensity of muscle stimulation. Increased loads and intensities should be accommodated. The degree of increase should be different for different conditions, different purposes and different training stages. Whether it is handled properly will affect the speed of progress.

4. After strenuous exercise, it usually takes 48 hours for the exercised parts of the body to fully eliminate fatigue. For those who adopt a full-body exercise program each time, it is advisable for beginners to exercise once every other day or three or four times a week. When it comes to the intermediate and advanced training stages, since each part of the body requires more and more intense training, it is difficult to train all parts of the body in one training session. At this time, it is often necessary to adopt the body division training method, dividing the whole body into two or three parts, and training four to six times a week, training one part each time. By alternating in this way, all muscles can be fully exercised and sufficient rest can be obtained to eliminate fatigue. The duration of each exercise session is generally about one hour for the beginner class, about one and a half hours for the intermediate class, and about two hours for the advanced class. If you feel tired, you should rest for a few days before practicing again.

As mentioned above, I hope to give a reference to those who want to have a fit body. If you want to have a good body, persistence is the most important thing. You can exercise in the gym or at home, but the gym’s more complete facilities and atmosphere can also arouse everyone’s interest in sports. It is very good to have a muscular body, and it looks good in clothes. You are the type who looks thin when dressed and has muscles when undressed.