Four ways to build muscle

If you want your muscles to have strong strength and explosive power, it is far from enough to rely on a few sit-ups or simple training every day. You must do a lot of exercise and persevere. Strong abdominal muscles require a lot of exercise and increased exercise intensity, which can stimulate the abdominal muscles to develop in a strong direction. So what are the four ways to exercise your muscles? These four methods include bicycle crunches, hanging leg raises and other activities.

A

Bicycle crunch

Lie flat on your back with your right leg straight and your left knee lifted toward your chest. Cross your hands behind your head, bring your right elbow closer to your left knee, and twist your whole body until your right elbow is completely attached to your left knee. Then switch legs and do the same movement. The whole action is like pedaling a bicycle in the air. Do 10 times on each side as one set, and complete 5 sets in total.

B

Hanging Leg Raise

Hold the horizontal bar of the grip rack tightly with both hands, in a hanging position, and keep your back straight. Then lift your legs up as high as possible. If you find this movement difficult, just raise your legs to waist height. Complete 10 times as one set, and complete 5 sets in total.

C

Back stretch

Stand with a weight held in front of your chest and slowly bend your upper body forward until your lower back is arched and your back is stretched straight (be careful not to lower your torso too low). Complete 10 times as one set, and complete 5 sets in total.

D

Barbell Front Curl

Attach relatively light weight plates to both ends of the barbell and place the barbell on the ground. Hold the barbell with both hands, with your hands shoulder-width apart, kneel on the ground with the barbell in front of your chest. Tighten your abdominal muscles and slowly roll your body forward and far forward until your back is parallel to the ground. Use your latissimus dorsi to stretch backward and return to the starting position. Complete 10 times as one set, and do 5 sets in total.

The four methods of muscle training introduced above require exercise twice a week for a total of four weeks. It is really not easy to exercise all at once because the intensity of these four sets of exercise methods is very high, but if you continue to exercise, the effect will be very significant. Remember to protect yourself and consume enough calories when exercising.