How to train muscles to grow fastest and most effectively

In order to have strong muscles, many people exercise constantly, but they also need to pay attention to some techniques and must not be blind. For example, common dumbbell exercises, handstand push-ups and other exercises are more effective in helping to build muscles.

1. Dumbbell exercise

The weight is 1~3 pounds or 1~15 kilograms. You can choose the weight according to your actual situation and do it within your ability. Raise your hands 15 times each time, resting for 30 seconds to 1 minute. Sit (or stand), hold dumbbells in both hands hanging at your sides, palms facing each other, and elbows against your sides. Use your elbow as a fulcrum, bend upward while rotating your forearm outward with your palm facing up. Lift to the highest point and tighten your biceps. Pause for a moment, then control and return to the original position. Do it in rotation. Function: It can exercise the arm, neck and shoulder muscles.

2. Sit-ups

Lie flat on the ground or on a blanket, bend your legs and thighs to 90 degrees, and keep your waist flat on the ground without using any leverage. Function: It can exercise the waist and back muscles.

3. Push-ups

Most of my female friends may find this very difficult, so here I would like to introduce a push-up specifically for women: you don’t have to lie on the ground, but choose a relatively high platform, such as a high windowsill, keep a certain inclination between your body and the windowsill, and put your hands on the platform to do push-ups. Function: Exercise chest muscles, abdominal muscles and arm muscles.

4. Handstand

Most people may not be able to do it well at the beginning. You can do it on the bed or a soft place first, but the time should not be too long. Patients with hypertension should not do this kind of exercise. Function: It can exercise the arm and shoulder muscles.

5. Chest expansion

Use the palms of your hands as support points, open your arms as wide as your shoulders or wider than your shoulders, keep your back, waist and hips in a straight line, use your elbows to exert force, and bend your arms. This method mainly exercises the chest muscles, triceps in the upper arms and abdominal muscles.

6. Shoulder grip

The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.