How to exercise muscles

How to train muscles? Many men dream of training good-looking muscles, but not everyone can achieve it, because in the process of training muscles, you need to work hard, persist in training, and have confidence in yourself, otherwise you will fail. The effect of muscle training varies from person to person, and it must be reasonable and the right method must be used. The effect of muscle training will be more obvious. So how to train muscles?

Muscle training without equipment

Here I would like to introduce to you a muscle training method that does not require any equipment. When you don't have equipment such as barbells and dumbbells, and lack substitutes such as bricks and stones, but still want to exercise your muscles, you can use static exercises.

The muscle development method introduced above is a dynamic exercise, that is, during exercise, muscle contraction and relaxation are performed alternately, and the limbs are displaced in space. The characteristic of static exercise is that the muscles are tense and exert force, but the limbs remain still. Static exercises can mobilize more muscle fibers to exert tension and are therefore more effective in increasing absolute strength.

Before doing static exercises, it is generally necessary to take a deep breath and then exhale slowly during the exercise. The following is a static exercise method that does not require any equipment.

1. Neck

(1) Stand with your feet naturally apart, cross your fingers and hold them behind your head. Use steady force to push your head forward and downward, while using your neck to provide appropriate resistance to prevent your hands from pushing your head down. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax.

When practicing, you should straighten your chest and stomach, and avoid hunching your back.

(2) Place your right hand on the right side of your head and push your head down to the left, while using your neck to provide appropriate resistance to prevent your hand from pushing your head down to the left. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax. Then change direction and practice.

When practicing, the upper body should be kept upright and not lean to one side.

2. Chest

(1) Push-ups are a dynamic exercise. Here we introduce a static push-up. When doing push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Stand facing a wall with your arms raised in front of you, until your fingertips are just about to touch the wall but not quite. Stand straight, lean forward, and place your palms against the wall with your fingertips facing upward. Bend your elbows, with your upper arms and forearms at a 90-degree angle, and move your upper body closer to the wall. Keep your arms bent at the elbows to support your upper body, without letting your body lean against the wall. Keep your pectoralis major muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

These can all help us to better train the muscles. There are many tools that can be used to assist in muscle training, so that the effect of muscle training will be better and more prominent. You can use dumbbells when training muscles, and you can also use barbells. In short, use whatever tools are good. When training muscles, you must increase your exercise volume and work hard.