What are the ways to build muscle for men?

It is completely feasible for men to make their muscles more prominent through exercise, and some simple exercise programs can achieve this effect. For example, doing right-angle incline exercises can make your muscles more prominent. When exercising, lie on your back on the floor, then slowly contract your abdomen while lifting your legs up, keeping them at about 45 degrees to the ground. Hold for about 20 seconds, rest for one minute, and then repeat about ten times.

Buttocks sculpting exercises can exercise the buttocks muscles. You can do them for 15 minutes before going to bed. They can not only enhance body circulation and eliminate accumulated fat, but also achieve a sculpting effect.

Half-leg raise: Lie on your back on a bench, put a soft pad behind your waist, put your feet on one end of the rubber ring, and put the other end on the front end of the bamboo pole that passes through the bench. Hold the back end of the bamboo pole with one hand under the bench, and hold the bench surface at your side with the other hand to maintain your body balance.

Next, straighten your legs and lift them up. When they are at a 45-degree angle to the bench, stay still and do static exercise. At this time, the hand holding the bamboo pole pulls upward to lengthen the rubber ring, increase the resistance of the world-famous legs, fully stimulate the abdominal muscles, and at the same time give the upper quadriceps a good exercise.

This exercise can effectively increase the intensity of the negative pressure, because placing a soft pillow behind the waist can move the fulcrum when raising the legs from the buttocks to the back of the waist, increasing the "gravity moment load" on the upper end of the rectus abdominis muscle, which can make the upper end develop faster.

At the same time, the "lever resistance" formed by the bamboo pole and the rubber ring under the bench can increase the load on the lower end of the rectus abdominis and stimulate its lower end to develop faster. This exercise consumes physical energy quickly and should be done at the end of a training session. This exercise consists of 20-30 seconds of static rest, with a 1-minute break between sets. Do 4-8 sets. You can control the force used to lift the bamboo pole yourself, depending on the "fire signs" during training and the muscle reaction after training.

Half-side sitting can also achieve the purpose of muscle training. The specific method is also very simple. Just lie on your side on the ground or on a hard bed, and then keep your abdominal muscles tight. Then hold your head with one hand, and then relax all the muscles of your body, lift one leg up, maintain a 45-degree angle to the ground, hold for about 20 seconds, then rest for one minute, and then do ten sets of the above movements.