How to build muscle through fitness

Muscle is the symbol of a man. With the continuous change of people's aesthetic concepts, more and more female friends are fascinated by muscular men. They think that the more muscles a man has, the stronger he is and the more secure he is. That is why many male friends have begun to use various methods to exercise to build strong muscles. For example, sit-ups, parallel bars, and other sports equipment are gradually being used. They practice in the gym and at home in their spare time. So how can you make your muscles more shapely?

Bent-arm squat

Hold the barbell with your elbows instead of carrying it on your shoulders (wrapping a towel around the contact point of the barbell can make your elbows more comfortable). Keep your upper arms close to your chest throughout the movement.

Pros: This move not only develops your entire body, but it also specifically strengthens your biceps, allowing you to curl heavier weights.

Straight Arm Squat

Hold the barbell overhead with your arms straight, elbows straight. Maintain this position throughout the entire squat.

Benefits: This exercise will help you get into better shape when doing the standard squat. It is also great for body shaping.

Dumbbell Bench Press Variations

Bird Bench Press

Start in a plank position directly above your chest with your palms facing outward. Lower the dumbbells like a dumbbell fly, without bending your elbows, until the dumbbells are halfway down. At this time, lower the dumbbells vertically like a bench press, and then push them vertically upwards after reaching the lowest point.

Pros: This exercise applies a greater load than the dumbbell fly, stimulating faster chest growth.

Rotational Bench Press

When the dumbbells are at the lowest point, your palms are facing each other. As you push up, slowly rotate your wrists inward until your palms are facing outward.

Pros: Rotational movements extend the range of motion while reducing involvement of the triceps, forcing the pectorals to work to their full potential. It also allows for a small rotation of the upper arm, which is another important function of the pectoralis major.

Fitness ball bench press

The movement is exactly the same as a standard bench press, except that you do it on a medicine ball instead of a bench. The head, neck, and shoulders are placed on the ball during the movement, but the lower back is suspended in the air. Keep your hips lifted to maintain a straight line from your shoulders to your knees.

Pros: This move focuses on muscles that maintain balance and are difficult to train with traditional exercises. As your balance muscles become stronger, your standard bench press performance will also improve.

Through the introduction of the above methods, I believe everyone should have learned how to exercise muscles in our lives. In fact, we can choose to do it in the gym or do intensive training at home. And it is very important that we must pay attention to our diet while exercising our muscles. Do not eat greasy and irritating food, do not eat pickled food, and supplement enough vitamins and protein substances.