What are the methods of muscle training?

Sports and fitness have always been very popular nowadays. In addition to making your body more perfect, it is also for better exercise and effectively avoiding some adverse diseases. So if you have time, of course you should focus on exercising more. What I will introduce below are some scientific and effective methods of muscle training.

Bench Press

Initial position: Lie flat on the bench with your feet on the ground and hold the barbell above your chest with your arms straight.

Action process: Slowly bend your arms, abduct your elbows, place the barbell on the upper part of the pectoralis major, then contract the pectoral muscles and push the barbell up until your arms are straight. Repeat.

Action effect: This action mainly exercises the pectoralis major, anterior deltoid, triceps, etc.

Key points of the movement: During the movement, always keep your chest up, concentrate your mind on the pectoralis major, and feel the contraction and relaxation of the muscles. Lower the barbell slowly and do not lower it suddenly to avoid injuring your chest.

Dumbbell Supine Fly

Initial position: Lie flat on a bench, holding dumbbells above your chest with your arms straight.

Action process: Slowly open your arms to both sides of the body to the lowest point, hold for 1-2 seconds, contract your chest muscles, return the dumbbells along the original path to above the chest, and repeat.

Action effect: Mainly stimulates the pectoralis major, anterior edge of the deltoid, biceps, etc.

Key points of the movement: When doing the movement, the speed of the movement should be even and slow, and should not be raised or lowered suddenly. Keep your chest up during the movement and do not hunch your chest.

push-up

Initial position: Support your body on a push-up stand (or on the ground) with your arms straight, keep your body flat, and place the front of your feet on the ground.

Action process: Bend both arms at the elbows at the same time, lower the upper body to the lowest point, hold for a moment, contract the pectoralis major, triceps, etc., and support the upper body to its original position. repeat.

Action function: Mainly exercises the pectoralis major, triceps, anterior deltoid, serratus anterior, rectus abdominis and other muscles.

Key points of the movement: When doing the movement, focus your mind on the pectoralis major, do not move too fast, and keep your chest up.

If you want to have a strong body, then you certainly cannot miss the muscle training methods introduced above. In fact, we can easily and effectively complete these methods in our daily lives, so it is not difficult to build strong muscles. Mastering these methods and techniques will allow you to see results.