How to exercise to build muscles

There are many types of human muscles, and the ways to train muscles in different parts of the body are also different. If you want to build stronger muscles, first of all, the exercise method must be scientific and reasonable, and secondly, you should exercise every day. When exercising your muscles, you don't have to choose some complicated equipment. The more conventional horizontal bars, parallel bars, dumbbells or barbells can all be used as muscle training equipment. Sometimes you don't even need any equipment, just pull-ups or sit-ups can achieve the effect of exercise.

Lie on your back and do the arm curl and pull-up exercise, focusing on the pectoralis major, triceps, serratus anterior and latissimus dorsi. Starting position: Lie on your back on a bench with your head above the end of the bench, the back of your head on the end of the bench, and your feet on the ground for support. Hold the center of the horizontal bar with both hands, with the distance between the two hands slightly narrower than the shoulders. Hold the bells with both hands and place them on the ground behind the head, slightly straightening the lower back. Action process: Bend your arms slightly and hold the barbell, then pull it up to above your chest. Then, bend your arms and lower them along the original path until the barbell is slightly off the ground behind your head (the barbell does not touch the ground). Then pull up hard. Repeat. Training points: You can use a larger weight to do bent-arm pull-ups, and compare them with straight-arm pull-ups. This will have a greater effect on training.

Push-up exercise: key exercise areas: biceps, pectoralis major, deltoids and teres major, etc. Starting position: Lie on your back with your hands behind your back on a slightly higher stool, your feet on a lower stool, and the rest of your body suspended in the air. Action process: Exhale, relax your shoulders, slowly bend your elbows, and sink your body as much as possible (especially your hips). Pause for 2 to 3 seconds, then inhale, and use your arms to stretch your body back to the original position. Repeat. Training points: Do arm flexion and extension at a steady medium speed, keep your body straight, and keep your elbows tucked inward. Raising your feet or adding weight can increase the difficulty of training and increase the load stimulation.

The above are two relatively simple and conventional muscle training methods. During normal exercise, you can combine the two training methods and perform them alternately, so as to avoid feeling boredom during the exercise process. Exercise is one aspect, nutritional supplement is another important aspect. Only reasonable nutrition can promote better muscle formation.