How to build muscle

The human body muscles are made up of many parts, such as the triceps or elbow muscles. The ways and methods of training muscles in different parts are different. Moreover, there are many things to pay attention to during the exercise process. If you exercise blindly, it will not help to exercise your muscles, but will also waste your time and physical strength. Here are some simple muscle training methods.

Stand with your arms in front of your chest, elbows bent and pressing down: A. Key areas to exercise: triceps and anconeus. B. Starting position: Stand facing the arm training machine with your feet apart, your body with your chest up, your abdomen contracted, and your waist tight. Bend your arms and hold the handles at both ends of the resistance bar tightly with your hands, with the distance between your hands less than shoulder width. The elbow joint is close to the side of the body. C. Action process: inhale, press down the resistance bar with your forearms to straighten your arms, and pause for 2 to 3 seconds. Then exhale and slowly return to the starting position. Repeat the exercise. D. Training points: Pay attention to stretching the movements, keep the joints close to the sides of the body, and avoid sudden pressure or failure to complete the work halfway. Don't stretch your body forward or lean back to gain leverage.

Bend-and-reach: A. Key exercise area: triceps. B. Starting position: Stand naturally at one end of a bench, bend your upper body forward until your back is parallel to the ground, support your left hand on the bench with your palm, hold a dumbbell in your right hand, bend your elbow, make your right upper arm close to the side of your body and parallel to your back, and let your forearm hang down. C. Action process: hold the bell, keep your upper arm close to your body, fix the position of your elbow, hold the bell and lift it backward and upward until your arm is straight, then slowly lower it to the original position. Only the forearm moves up and down. D: Training points: Use the "isolation training principle". Hold the bell until your arms are fully extended, allowing the triceps to completely contract. Keep still and count 1, 2, 3 silently, then put it down and return to the original position.

The above introduces two simple muscle training methods, which mainly train the triceps and elbow muscles. Exercise requires persistence. If you fish for three days and rest for two days, you will not achieve any exercise effect. Each type of exercise should be performed according to the movement instructions. It is best to have a professional fitness coach to guide you, and an exercise plan should be made before exercising.