What are the ways to build muscle?

There are muscles in every part of the body. Some women think that after doing fitness, they will have a lot of muscles on their bodies, which will affect their appearance. But in fact, the muscles of female fitness athletes on TV are not so easy to train, and muscle training is also a very difficult thing. Therefore, proper muscle exercise can only adjust the muscle lines and make the body lines more beautiful. So how should we exercise our muscles?

1. Lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. Besides, it is more comfortable to do the exercise with dumbbells. If you do straight-leg deadlift exercises with dumbbells, you can also effectively develop your biceps femoris.

2. Calf: Stand upright and do single-leg heel raises with dumbbells in hand. This is more effective than using a calf machine. You can also place the forefoot of your feet on a wooden board, place the dumbbells on your knees and do single-leg or double-leg seated calf raises.

3. Back: Compared with a barbell, doing bent-over rowing exercises with one or two dumbbells (one arm is safer for the lower back) can make the back muscles grow faster. The single-arm dumbbell row has always been a back exercise commonly used by seven-time Mr. Olympia winner Lee Haney. It not only exercises the serratus anterior muscles of the chest, but also develops the muscles on both sides of the back.

4. Chest: Lying on a supine bench, doing supine, incline and decline presses with dumbbells is more conducive to muscle growth than using a barbell because it can stimulate the muscles extensively and deeply. You can also use dumbbells to do multi-angle fly exercises to develop different parts of the pectoral muscles. A great way to do this is to do a set of dumbbell flyes immediately followed by a set of dumbbell bench presses. This kind of training is not only effective, but also can reduce the burden on the shoulders and avoid sports injuries.

5. Shoulders: Various forms of dumbbell exercises can develop shoulder muscles. For example, using dumbbells to do lateral raises, front raises, and bent-over flyes can develop the middle, posterior, and lateral bundles of the deltoid muscles in your shoulders. To develop the trapezius muscles, you can use dumbbell shrugs or circle exercises.

6. Biceps: Dumbbell curl is the best exercise used by many bodybuilding champions to train the biceps muscle "peak". Different ways of doing dumbbell curls can make your upper arms thicker and more distinct when viewed from the back.

7. Triceps: Using dumbbells to do single-arm or double-arm flexion and extension exercises behind the neck can develop the triceps into a horseshoe shape. When practicing, you can lower the dumbbells as much as possible to enhance the training effect.

The article introduces some methods of muscle training, but mainly uses dumbbells for training. The best equipment for muscle training at home is dumbbells. Of course, if you go to the gym, there will be many other equipment, and there are different training methods for different parts of the muscles. Please choose different exercise methods for different parts of the body.