Key points for muscle building in summer

Muscular men have become the new standard of modern men's aesthetics, and a muscular man is very popular with girls. If men want to increase their muscles, the general exercise method is to use equipment in the gym to exercise. The exercise time is also very important. The diet after exercise should be mainly protein, so as to better maintain muscles. So, how should you exercise your muscles in the summer?

1. Pectoralis major muscle shaping

Location: The upper front part of the thorax, the muscle bundle is divided into upper, middle and lower parts;

Function: Flex and adduct the upper arm at the shoulder joint, and pull the trunk and upper arm closer together;

Exercise method:

1. Bench press: Lie flat or obliquely (upward or downward) on the bench press bench, hold the bells in both hands, slightly wider than the shoulders, and place them in front of the chest. Press the bells with your chest until your arms are straight, and then slowly put them down.

Key points: Pay attention to squeezing the chest to exert force (the pectoralis major muscle should be exerted first), and do not use other forces. Exhale when you push up, inhale when you lower;

2. Supine Fly - Lie flat or obliquely on the bench press, hold dumbbells in both hands above the chest, bend the elbows slightly, slowly lower them until the upper arms are slightly lower than the shoulders, pause for a while, and press the chest to restore;

Key points: Do not arch your back, exhale when lifting, and inhale when lowering;

3. Various push-ups - can be divided into foot-high position, foot-low position, and flat ground push-ups;

Key points: Keep your back and legs straight, do not move too fast, and make sure your chest muscles are exerting force first. Exhale as you push up, and inhale as you lower yourself.

2. Biceps shaping

Location: front of upper arm;

Function: Flex the upper arm and forearm at the shoulder joint and elbow joint respectively;

Exercise method:

1. Seated dumbbell curl - Sit on a bench, lean forward, hold the dumbbell in your hand, put your elbow on your thigh, and use your biceps to lift the dumbbell until the forearm and upper arm form an angle of about 50 degrees, pause for a while, and then slowly return to the original position;

Key points: When lifting, the biceps should not be completely tightened, and the body should not be shaken to gain leverage; stay at the highest point of the lift for 2-3 seconds.

2. Standing barbell curl - Stand upright, hold the barbell with both arms hanging down, then bend your elbows to do curls, relying entirely on the biceps to lift the barbell until the forearm and upper arm form an angle of about 50 degrees, pause for a while, and then slowly return to the original position;

Key points: When lifting, the biceps should not be completely tightened, and the body should not be shaken to gain leverage; stay at the highest point of the lift for 2-3 seconds.

3. Incline Curl - Sit, hold a dumbbell in one arm, fix the elbow joint on the inclined board, and support the inclined board with the other arm. Use the biceps to lift the dumbbell until the forearm and upper arm form an angle of about 50 degrees, pause for a while, and then slowly return to the original position;

Key points: When lifting, the biceps should not be completely tightened, and the body should not shake to gain leverage.

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3. Abdominal muscle shaping

Location: including the rectus abdominis (middle), external obliques, internal obliques (on both sides) and transverse abdominis (deep layers on both sides);

Function: Contraction of one side causes the trunk to flex to the same side, while contraction of both sides simultaneously causes the trunk to flex forward. Contraction of the internal and external oblique muscles causes the trunk to rotate;

Exercise method:

1. Various sit-ups - lie on your back on the mat, hold your head with both hands, fix your lower limbs, bend your knees, and quickly tighten your abdomen to bring your head close to your knees;

Key point: Incline sit-ups are more effective. Before tightening your abdomen, you should fully stretch your abdominal muscles, tighten your abdomen as much as possible and bend your body slowly and fully;

2. Weighted rotation - Stand upright with legs slightly wider than shoulder width, shoulder the barbell, and rotate by contraction of internal and external oblique muscles;

Key points: Do not over-twist your body, control the contraction of your abdominal muscles, and breathe naturally;

3. Hanging leg raise - lean your back against the rib bar, hold the rib bar with your hands to let your body hang, use the abdominal muscle contraction to lift your thighs until your hip bones leave the rib bar, hold for 2-3 seconds, and then slowly lower them;

Key points: You can raise your legs straight or bent, do not swing your torso, and breathe naturally.

The above introduces the three key points of muscle training in summer. In fact, there are no special requirements for muscle training no matter which season you do it in, but the most important thing is to persist, have perseverance and patience, so that you can shape a perfect body shape and become the "male god" in the hearts of girls.