How to build muscle

Many people want to have sexy muscles, especially men. Muscles are a symbol of strength and beauty, and they have a strong killing power on women. Many people don’t know how to develop beautiful muscles, especially how to develop beautiful eight-pack abdominal muscles. Below are some methods for abdominal muscle training. I hope that men who like fitness can get some inspiration from them.

Crunches, as the name suggests, are about rolling up the body, similar to what we call sit-ups. Mainly exercise our rectus abdominis. We can do crunches on a flat board or on an incline board. When doing crunches on a flat board, we can put the soles of our feet against the board and then roll up our upper body. It is easier to do this way, but it can only exercise the upper four abdominal muscles, and the lower four are basically not exercised.

When doing crunches on the flat board, we can also hang our legs in the air and roll up the upper and lower body towards the middle at the same time. This movement is relatively difficult, but it can train eight abdominal muscles at the same time.

Doing crunches on the lower incline board is more intense than the one above, but because your feet are fixed, you can only exercise the upper four abdominal muscles.

Plank mainly exercises our transverse abdominal muscles. Key points of the movement: The body cannot be bent, it should be in a straight diagonal line. Plank support usually lasts about 1 minute per set. You can adjust the time and number of sets according to your physical condition.

Hanging leg raise: This action is: we hold the horizontal bar, hang ourselves in the air, and lift our legs to 90 degrees with the body. Mainly exercises our lower abdominal muscles.

It should be noted that when doing hanging leg raise exercises, you do not have to use force to swing. You can rely on your body's inertia to swing your body. This will keep your body as stable as possible. When swinging, it is best to keep your legs parallel forward and your lower limbs at a right angle of 90 degrees to the torso. The intensity of the exercise can be gradually increased.