What are the most effective ways to build muscle?

Muscles are a symbol of our strength, especially for our male friends. They make us male friends look very secure. So how should we exercise our muscles so that we can have more enviable muscles? Let’s learn some specific methods together. In addition, we must pay attention to warm-up exercises to avoid injuring our ligaments.

1. Tighten your abdomen and lift your legs

Lie on your back with your legs together and place your hands on your hips. Then use your hips as a fulcrum to lift your legs and upper body up about 60 degrees. Then slowly lower your legs without letting them touch the ground. You can also bring your feet together and lift them off the ground, then open your feet. Repeat several times. If you persist, you will have proud six-pack abs.

2. Side Thigh Pull

Stand with your legs as wide apart as possible, then squat toward your right foot, hold the toe of your right foot with your right hand, and the heel of your right foot with your left hand. Hold for 20 seconds, then slowly stand up and squat toward your left foot, doing the same movement, holding the heel of your left foot with your right hand. Repeat 8-10 times.

3. Rowing with waist straightened

It's called "land swimming," one of the Marine Corps' signature moves. This is a must-do exercise for men who want to shape their upper body into toned lines.

4. Diving push-ups

This is a modified push-up. In addition to building strong muscles, it can also strengthen the tendons and bones of the neck, back, waist, hips, and legs. Open your legs as wide as possible, spread your hands wider, and lie prone on the ground. Lift your hips and press your upper body down with force, but do not let it touch the ground. Hold your body with your hands straight for 20 seconds, then tilt your head back while bending your arms and raising your legs. Hold for a moment, then bring your body back to the push-up position, lift your hips higher while holding your body up, and finally return to the ready position. Repeat 8-10 times.

5. Back Roll and Leg Pull

Lie flat on the floor with your arms stretched straight up. Lift your feet up over your head until you can hold the toes of your feet with your hands. After holding for 20 seconds, hold the toes of your left foot with both hands. You can relax your right leg slightly. After 20 seconds, hold the toes of your right foot for another 20 seconds, and then slowly lower your body back to a lying position. Repeat until exhaustion.

Kind tips:

Warm up for 5-10 minutes before exercising. You can choose the exercise yourself. You can still build beautiful muscles without fitness equipment. The exerciser should have a positive attitude, correct movements, and it is better to use light weights rather than excessive weights. One exercise session should last 45-60 minutes, not more than 90 minutes. Exercise 3-4 times a week and the key is persistence.

No matter what method we choose to exercise our muscles, it is best to choose a method that suits us based on our own actual situation. In addition, we must pay attention to persistence, because in order to see results, we must pay attention to long-term exercise. In addition, we must pay attention to timely replenishing the nutrients and protein needed by the body.