How to build muscle

.Muscle training is very simple. You can choose very simple exercises, such as sit-ups or push-ups. Muscle growth requires persistence in exercise and diet adjustment. These are very important. The exercise process is very tiring, and it is precisely because of the tiredness that the effect can be achieved. During the exercise process, you must pay attention to the movements. Not too fast to avoid strain. Take your time, control the speed neither too slow nor too fast, and don't be in a hurry to train your muscles.

1. Quantity: Although many people do hundreds of sit-ups at a time, I suggest you pick 2 to 4 exercises that are most effective for you and do only three sets of 30 to 50 reps each, and each set should reach complete exhaustion. My abdominal muscle training never exceeds 15 minutes.

2. Weight: The heavier the weight used in abdominal muscle training, the more likely it is that the movements will be irregular, and the waist will become thicker. The idea that adding weight can burn more fat is wrong. Therefore, it is recommended that you use tension and control instead of weight, and use your mind to tighten and stimulate the abdominal muscles with external weight.

3. Keep the abdominal muscles tense: When training the abdominal muscles, keep them tense throughout the whole set. Do not let them relax at the beginning or end of the movement. Always reach complete exhaustion. Each set should reach complete exhaustion. Do not count the number of times. Do it continuously until you can no longer contract the abdominal muscles. When training the abdominal muscles, do not arch your back but slightly hold your chest inward so that the tension is concentrated on the abdomen. The straighter the upper body is stretched, the more the hips are involved in the force, which not only reduces the force on the abdominal muscles, but also increases the risk of lower back strain.

3. Training movements: I usually only use three exercises. And I avoid monotony by changing their order frequently. Here are my three favorite exercises: Sit-ups: Lie flat on the ground with your calves on a bench. Then contract your shoulders and create an arc in your upper abdomen, as if you are going to roll forward. When doing the movement, I don't stretch my head so far forward that it touches my legs, because this means that my back will leave the ground, and my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground, never relaxing my abdominal muscles. Many people like to hold their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward.

As mentioned above, I hope everyone knows how to exercise muscles. This method is very simple and it depends on whether you can stick to it. The process takes a long time and the effect is not immediate. There is a saying that more haste makes waste, and this saying applies to exercise. Take it slow and increase slowly. Don't worry and don't wonder why muscles haven't been formed yet. As long as you persist, muscles will form sooner or later.