How to build muscle

With the continuous development of real society, people's aesthetic views are getting higher and higher. Many people want a perfect figure and strong muscles, especially male friends. A perfect body of muscles can not only enhance personal charm, but also represent a very healthy and strong body. A perfect figure can improve one's self-confidence. So how can you make your body exercise muscles? Next, let me give you a detailed introduction.

If your muscles and joints cannot adapt to the weight of the dumbbells, you need to adjust the dumbbells. You can start your exercise at a lower level and gradually increase the intensity. For example, you can at least start with 8-10 pound dumbbells and gradually increase to 10-20 pounds, depending on the actual situation.

If you are new to strength training, such as men who have been training for less than six months, it is best to start with the basics - 8-12 weeks, 2-3 times a week (choose non-consecutive days), do 1-2 full sets of exercises each time (rest 2-3 minutes between sets), and do 8-12 times of each exercise.

After completing the basic stage, you can increase the intensity and do one more repetition each time, still doing 8-12 times for each movement. Over time, you can increase the difficulty as needed.

1. Single-arm row (for the entire back, arms, and shoulders)

Ready posture:

Straddle a stepping board or bench, press your left hand on the board, kneel on your left knee, lean forward, and keep your back straight. Grab the dumbbell in your right hand with your palm facing inward and let your arm hang naturally in front of your right leg. Look down (not forward) to keep your neck and spine in line.

Pull your right elbow back toward your waist until it is slightly above your back, keeping your right lower arm hanging down. The back muscles tense up and the shoulder blades draw toward the spine. Then slowly lower your right arm. Repeat to complete a set, then switch to the left side and do another set. Don't use too much force, pull your arms moderately, and focus on contracting your back muscles.

2. Push-ups (for back, buttocks, chest muscles, and arm strength)

Ready posture:

Place your palms on the stepboard, bench, or sofa (it is easier if the bench is high, but not if it is low), with your hands shoulder-width apart. Walk your feet back until your body forms a straight line from head to toes. Keep your body steady on your elbows, lower your head and look down (be careful not to look up), and tuck your chin in. Press down, bringing your arms as close to your body as possible. Keep your elbows pointed directly behind you rather than flared out to the sides. This way your arm muscles can get a more focused workout. During the process, be sure to keep your chin in, and don't let your hips and head drop significantly. Imagine that your torso is a whole from head to toe. It's better to take your time than to rush.

3. Arm curl (for biceps)

Ready posture:

Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing each other. Stand on your left foot and put your weight on your right foot. Lift your hips and keep your back straight. To maintain balance, contract your buttocks, right thigh, and back muscles and lift your whole body upward. Keep your upper arms close to your sides, bend your elbows and lift the two dumbbells, rotating your wrists so your palms are facing you. Then slowly put it down and repeat the action. The center of gravity of the first half of the set is on the right leg, and the center of gravity of the second half of the set is on the left leg.

We use this muscle group every day, so you can use heavier dumbbells, but they should not be so heavy that you have to hunch over when lifting them. The target of strength training is muscles, not joints, and the torso should be upright and strong during the process.

The above article describes in detail how to exercise the body's muscles. In daily life, you can do some appropriate exercises to exercise your muscles. In addition, you can also insist on lifting dumbbells to exercise the muscles in your arms. However, to achieve the desired effect you may need to persist for a long time. You can also eat more beef to build muscle.