What are the methods of muscle endurance training?

If you want to have strong muscles, you can't just sit there and develop them. Exercise is essential, especially some muscle endurance training is very important. But what are the methods and how should it be done more effectively? Here we will give you a detailed introduction on how to better help us exercise muscle endurance and make our body stronger and firmer.

push-up

Twisting bottle caps, lifting heavy objects, all the big and small things in life require "muscle strength". This time I will teach you a few simple movements starting from the core muscle groups. You can easily practice them at home with the right props. In addition, if you want to go to the gym to exercise your body, increasing muscle endurance is a good way to do it as a pre-training. If you don’t want to be a person with weak muscles anymore, then quickly pick up the dumbbells at hand and move around.

Push-ups train the pectoralis major

1. Place your hands on a soft cushion and align them roughly with your collarbones. Your feet should be about 1.5 times the width of your shoulders away from the ground. Pay attention to tightening your abdomen and buttocks, and keep the sides of your body in a straight line.

2. Open your elbows outward and let your chest sink as close to the ground as possible, then return to the starting position. Repeat 12 to 15 times and repeat 3 times.

Dumbbell Shoulder Press

Dumbbell shoulder press training area: shoulder muscles

1. Training props: dumbbells 1. Stand with your body naturally straight.

2. Hold the dumbbells with both hands, keep them on both sides of your ears, and keep your elbows at about 90 degrees.

3. Slowly push your hands toward the top of your head, feeling your elbows almost straight, then return to the starting position. Repeat 12 to 15 times and repeat 3 times.

Upper arm exercises

Upper arm exercise Training part: Biceps

1. Use props: dumbbells 1. Stand with your body naturally straight.

2. Hold the dumbbells with your palms facing forward, and let your elbows hang naturally.

3. Slowly bend your hands until they are close to your chest, with your elbows about 45 degrees. Make sure your hands are close to your body and not spread outwards. Repeat 12 to 15 times and repeat 3 times.

Do you already understand the methods of exercising muscle endurance introduced above? In normal times, we should also pay more attention to our exercise and physical health, and diet issues should not be ignored, because reasonable exercise plus proper diet can also be of great help in building strong muscles.