What is high-intensity muscle training?

Muscles will only grow through regular exercise. If you don't exercise, you won't grow muscles. Some male friends will choose some higher-intensity muscle training methods, which will be better for muscle training and also save their training time. Let's take a look at what high-intensity muscle training is.

Lie on your back on the floor with your legs hip-width apart and your feet on the ground for support; place your palms lightly behind your head with your elbows bent and outward. Control it with the force of abdominal muscles contraction, bend the spine, try to move the chest close to the thighs, lift the shoulders off the ground, stay for a few seconds, then control it with the tension of abdominal muscles, and slowly lower the shoulders to the ground. Repeat this 20 times as one set.

Lie on your back on the floor, stretch your arms out at your sides with your palms facing down, bend your hips, straighten your thighs and raise them until they are perpendicular to the ground, and stand on your toes. Use the contraction of the abdominal muscles to control the hips slightly off the ground, stay for a few seconds, then use the tension of the abdominal muscles to control the hips slowly lowered to the ground. Be careful not to let the center of gravity of your thighs shift toward your upper body during the movement, otherwise the training effect will be greatly reduced. Repeat this 20 times as one set.

Lie on your back on the floor with your arms straight at your sides, palms facing down, thighs straight, and heels slightly lifted off the ground. Bend your hips and knees so your thighs are perpendicular to the ground over your abdomen, with your calves and shins forming almost 90-degree angles. During this exercise, it's easy for the gluteal muscles to get involved and weaken the stimulation to the abdominal muscles.

Lie on your back on the floor, stretch your arms on both sides of your head with your palms facing down; straighten your legs and lift your heels slightly off the ground; bend your hips, straighten your thighs and raise them until they are perpendicular to the ground, lift your shoulders off the ground, and straighten your arms and try to touch the front of your calves. In this training process, there are actually two parts. One part is curling up the trunk, and the other part is raising the thighs. The latter "borrows" a lot of strength from the gluteal muscles. Therefore, in order to enhance the effect, you can simply curl up the trunk, and the training effect will be better.

The above article introduces in detail what high-intensity muscle training is. Basically, you have to go to the gym to exercise, so that you can exercise reasonably. If you exercise at home, you will appear to be more lazy, and you must be selective about the best time to exercise.