What are some good ways to build muscle?

You often have dinner with friends and always have the opportunity to attend cocktail parties and dinners. I believe that like most people, you cannot resist the temptation of delicious food. However, the consequence of indulging oneself is that the waist becomes thicker and the beautiful clothes you used to wear can no longer fit you. Some people need to lose weight, while others need to build up their muscles after losing fat. Here is a new set of aerobics to help you regain your slim figure.

An effective way to build muscle strength is to use your own body weight to exercise multiple muscle groups at once. Do the exercise twice a week (alternate days, not two days in a row), and then gradually increase the frequency of exercise. Remember to rest for 15 seconds between each set of movements.

A. Squat

Effect: Tightens thigh and buttocks muscles.

How to: Stand with your back against a wall, legs shoulder-width apart, toes pointed forward. Put your hands on your hips, tighten your abdomen and chest, and slowly slide your body down the wall until your thighs are parallel to the ground and your thighs and calves are perpendicular. Hold for 30 seconds.

Then, slowly move your body up along the wall until your legs are standing straight (Note: during the entire process, your legs should remain separated and your feet should be close to the ground). If you can easily complete two sets in a row, you can consider holding a dumbbell in each hand to increase the intensity of the exercise.

B Stand

Effect: Tightens chest, shoulders, and triceps.

Method: Stand in front of the table with your feet together, and keep a certain distance between your body and the table (about one meter). Hold the edge of the table with both hands, tighten your stomach and chest, and press your body forward as much as possible, just like doing push-ups. Repeat 8 to 15 times.

C. Leg lift

Effect: Tightens upper body and buttocks muscles.

Method: Lay a blanket on the ground, kneel on your knees, put your hands on the ground, stretch your arms straight, keep your back parallel to the ground, and make your body into the shape of a table. Lift your left leg up parallel to your hip, then raise your right arm to shoulder height and hold for 5 seconds. Then, return your body to the starting position and do it again with your right leg and left arm. Repeat 3 to 6 times.

Finally, the editor reminds everyone that it is difficult to grow muscles without proper nutritional supplements. In daily life, we should have a scientific and balanced diet, eat fruits, vegetables and protein-rich foods in moderation, add low-fat foods, and high-carbohydrate foods. This will not only increase the sense of fullness, but also make the body healthier, reduce the intake of high fat and calories, and combine with exercise, the effect is significant.