How to build muscle

We have many types of muscles in our body, such as arm muscles, chest muscles, abdominal muscles and waist muscles. The training methods for muscles in different parts of the body are also different. Some unreasonable muscle training methods not only fail to exercise muscles, but also cause physical harm. Here are some training methods for the waist and leg muscles. I hope it will be helpful to friends in need.

Sit-ups mainly exercise the abdominal muscles, but also have an exercise effect on the legs and waist. Lie on your back on the incline board, hook your legs around the sponge column at the bottom of the machine, put your hands on your chest, and when your torso is bent upward, sit up with the strength of your abdominal muscles until you feel the abdominal muscles contract.

Control your abdominal muscles and slowly fall back, keeping the entire movement within 45 degrees. Do not use the rebound force or inertia of your back to bend your torso, do not rotate on the hips, and do not use pulling force from your legs or toes. As you sit up, keep your head and chest high, and your elbows close to but not past your knees. Don't hunch your head or you may injure your spine and lower back.

Hanging leg raises focus on exercising the abdominals. Hold on to a stable object with both hands, keep your body suspended in the air, and keep it stable without swinging back and forth. Contract your abdominal muscles and lift your thighs until they are parallel to the ground or slightly higher, keeping your legs even or bent. Stay for a moment and slowly let go. Your thighs cannot be completely perpendicular to the ground. When lowering your legs, do not lower them too quickly or let them touch the ground. To protect your lower back, do not let your hips leave the abdominal muscle board when lifting upward. Straight-leg exercises are very intense, and beginners can complete the movements in a bent-leg position.

If the waist muscles are strong, our body can be more stable and provide better support when facing some emergencies. In addition, people with well-developed waist muscles have much stronger explosive power and endurance than ordinary people, and their efficiency will also be improved when working or studying. Actively exercising the waist muscles can effectively prevent lumbar muscle strain.