How to exercise body muscles

In real life, every male friend wants a perfect body and strong muscles. Having perfect muscles can enhance personal charm, increase self-confidence, and is also good for physical health. Long-term exercise will enhance the body's immunity. Not only maintaining a perfect body is also good for health. So how do you exercise your body's muscles? Let us take a look at it together below.

running

Running 2000-5000 meters every day can greatly improve the body's cardiopulmonary tolerance. At the same time, it can exercise muscle groups throughout the body, which is the basis for quickly building bodybuilding muscles.

Standing long jump

Standing long jump should be done in 3 sets a day, morning, noon and evening, with 25-50 reps in each set. It is the fastest way to train leg muscles and lengthen muscle lines throughout the body.

push-up

Push-ups are suitable for friends who have a certain level of strength. Each time you do it, you should keep your body as straight as possible, especially your legs and waist should not bend. Do at least one set a day, 20-50 each set. It is a good way to exercise arm muscles and strength.

Sit-ups

Sit-ups are one of the common ways to train the abdominal muscles. They do not take up space and are also suitable for doing at home. It is recommended to do more than 30 sit-ups at a time.

dumbbel

Friends who want to exercise their biceps can try dumbbells. By pulling the dumbbells with their arms, they can strengthen local muscle training. Do at least 50 times each time to effectively strengthen the shape of the muscles.

swim

Friends who can swim may try swimming a few laps in the indoor swimming pool every day. Swimming is more effective and faster than running in training muscles, and the muscle lines will be more slender and beautiful.

No matter which exercise you do, you must use heavy weights and low repetitions, only in this way can your muscles grow. When doing each movement, start with a set of 12 exercises to warm up, and then do 6 sets. Add some weight to each set, but reduce the number of times. The last two sets can only be done once. You should try your best in each set, that is, you should reach exhaustion (not be able to do it) when doing the last movement. Note that the weight added in each set should be appropriate, that is, you just feel exhausted when completing the last movement. The next step is to have sufficient rest between groups.

I believe that after reading the above article, everyone has a better understanding of how to exercise the body's muscles. I hope everyone will exercise reasonably in daily life, warm up and take protective preparations before exercise, and long-term exercise can develop muscles. In addition, the effect will be better if you can adjust your diet.