What are the muscle training methods for men?

There are many ways for men to build muscle. For example, doing the half-leg raise exercise can develop your leg muscles, and at the same time this exercise can also have the effect of exercising your abdominal muscles. The specific exercise method is to lie on your back on a long bench, then hug your head with your hands, then slowly lift your legs up, hold for about twenty to thirty seconds, and then continue to repeat this action. A set of exercise is about ten times.

Right-angle incline sitting: Lie on your back on a bench on the floor, hold the floor or grip the bench with your hands on your hips to maintain your body balance. Then, slowly tighten your abdomen and lift your legs. The upper body and legs rise synchronously until they are at a 45-degree angle to the ground. Stay still and perform static exercise. My companion supported me while I exercised my shoulders and calves.

While helping to maintain body balance, apply force to bend and press, counteracting the practitioner's strength, making the practitioner's abdominal muscles in a highly tense state. Stick to 20-30 seconds as a set, with 1 minute rest between sets, and practice 4-8 sets. This is a more difficult version of the "two-end lift" exercise, which can effectively develop the middle part of the rectus abdominis.

If you insist on doing exercises with maximum intensity, you may experience abdominal muscle cramps in the middle. The way to relieve it is to take a deep breath with your abdomen puffed up, then exhale slowly, while doing abdominal massage to relax.

To train your abdominal muscles well, in addition to understanding the structural characteristics of the abdominal muscles and thinking of more ways to change the movements and weight, you also need to have the determination and patience to train hard. In addition, using the following movements for comprehensive training is also an important way: bending back into a bridge shape, doing large-scale forward bends with weights; lying on your back and raising your legs, sitting your buttocks on the foot of the wall, and curling your body up high.

The half-recumbent sitting method is also a good choice for exercising. After lying on your side, hold your head with both hands, then lift one or both legs, hold for twenty seconds at a time, and then switch to the other leg. Do this exercise three sets each time, each set is about twenty times. In fact, everyone has discovered that the methods introduced above do not require the use of fitness equipment, are not restricted by venue, and can be performed at home.