How to properly exercise your muscles?

Recently, "fitness fever" has become a new way of life and exercise, and more and more people are joining the ranks of fitness. Fitness can not only lose weight, but also play a role in muscle building. The human body has many muscles. Only after exercising a certain amount of muscles can you have good lines and a good figure. But there are certain ways to exercise muscles, although there are many ways to exercise. Next, we will introduce some methods for muscle training.

The easiest way to exercise your abdominal muscles is to bend down. Bend your waist downward, stand your legs straight, and let your arms and head hang in the air. Do not force yourself to touch the ground with your hands. Try to relax as much as possible. Then stand up naturally and stretch the muscles of your back and legs. Stop for about one minute and repeat three times, twice a day. You will see results after two to three months of continuous practice.

In addition, sit-ups are also a simple and easy way to exercise your abdominal muscles. If it is difficult at the beginning, middle-aged men can also try lying flat on the bed, with their legs together and straight, and lifted up close to the chest.

Step one: Collaborative extension. The goal is to improve hip and thigh flexibility.

The two people sit down facing each other, with their legs spread as far as possible and their feet facing each other. Hold hands and keep your upper body upright. One person leaned back, pulling the other person forward significantly. Hold the position for a few seconds and let the other person lean back. Repeat this action 10 times.

Step 2: Reverse curl. The goal is to tone the abdominal muscles, improve back flexibility, and pelvic mobility.

One person stands with feet shoulder-width apart. The other person lies on his back, bends his knees and places his feet on the ground, raises his hands behind his back to grab his lover's ankles; then, slowly lifts his hips off the ground. Hold this position and count to 10, then slowly lower your hips back to the ground. Repeat the above action 15-20 times, and then switch positions.

Step 3: Push-ups and vertical jumps. The goal is to improve leg and hip strength and increase upper body strength.

When doing push-ups, hold the position for 30 seconds while contracting your abdominal muscles as much as possible. When jumping upward, be sure to keep your body upright. Try to repeat each movement at least 10 times.

Step 4: Perform squeeze exercises with the help of a fitness ball. The goal is to strengthen the back, buttocks and inner thigh muscles and increase endurance.

The above article introduces some methods of muscle training. Those who hope to increase muscle can exercise according to the methods introduced in the article, so as to develop good muscle lines. Of course, you should also pay attention to your diet when exercising. The main component of muscle is protein, so you should supplement more protein foods, such as eggs, milk, lean meat, beef, etc.