How to build muscle most reasonably

Only by exercising your muscles properly can you see that you don't hurt them. If you use the equipment properly and combine it with a healthy diet, you will find that your body is firmer over time. Building muscles requires patient exercise rather than just running to the gym and sweating for two hours and then expecting to grow muscles. I have seen many friends around me who have a gym membership but can only go a few times a year, or the most important reason is that they cannot stick to it.

1. Chest: dumbbell bench press, dumbbell fly, push-ups (4 sets each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squats, lunges, calf raises (6 sets each);

2. Triceps: dumbbell bent-over flexion, narrow-grip push-ups, dumbbell behind-the-neck flexion (4 sets each);

Back: pull-ups (try to do more than 10), dumbbell rowing (4 sets each);

Shoulders: press, front raise, lateral raise (4 sets each);

Abdominal muscles: 4 sets of supine leg raises.

3. Do each set of abdominal muscles until you reach exhaustion or do 15 to 25 reps. The rest time after each set is 20 to 30 seconds. Train your abdominal muscles about 3 times a week. Exercise your chest muscles and biceps on one day, your legs and triceps on the second day, your back and shoulders on the third day, and rest on the fourth day. Practice for four days in a cycle.

As mentioned above, we have summarized several exercises for you. You should pay attention to rest while exercising to ensure the rest of your muscles. Be patient with the process of muscle building and exercise.

Don't have any distracting thoughts at the time, just focus on exercising and don't think about when you can turn it into muscles. Exercise has many benefits, and if you stick to it, the rewards will be more than just muscles.