How to build muscle

Some people are busy with work and lack the necessary physical exercise, so they will grow fat on their stomachs. If they go to the gym and exercise regularly for about a month, the fat will disappear. After about half a year, not only will the fat disappear, but they will also grow very toned and well-proportioned muscles. This will not only make your image better, but also help to improve your self-confidence and make your life full of fun. Here's how to build muscle.

The best way to train your abdominal muscles is to do sit-ups, 100-200 each time, 20-30 as a set, and at least 5 sets. The specific number depends on your individual situation. You can add some weight appropriately, such as holding a dumbbell or a discus and placing it behind your head, which will be more effective.

Push-ups can also work your abdominal muscles. Remember when exercising you must not do it all at once until you are tired. Do it in groups to be effective. Generally, do about 100 each time, divided into at least 5 groups, depending on your own situation.

Hold on to a high place with your hands so that your body hangs vertically in the air. Use your waist and abdomen to lift up so that your legs are 90 degrees with your upper body. Be careful not to shake your body and don't exert force on other parts of the body. This can also be done in groups.

If you have too much abdominal fat, you should stick to aerobic exercise. Running is very effective in reducing excess fat and making your muscles show off better.

Training abdominal muscles is different from other muscles. They need to be stimulated constantly, so you have to exhaust yourself every time to achieve the best results. The interval between exercises should be about one minute. Do about 6 sets. Second, focus on high-protein and high-fat diet. The peak of protein intake is about half an hour to an hour after each exercise. Make sure to eat high-protein foods.

In fact, many people not only want to train their abdominal muscles, but also want to train their pectoral muscles. If you do bench presses with dumbbells or lying fly exercises, you can quickly develop your pectoral muscles. However, after exercising for a period of time, muscles grow very rapidly, and at this time you need to supplement protein, because muscle growth is absolutely inseparable from the supply of protein.