How can I build muscle?

If you want to make your body stronger, the best way is to build muscles. In fact, more and more male friends now have such pursuits and put them into practice. Although there will always be some setbacks and troubles during the whole exercise process, such as time constraints or high exercise intensity, you must persist for a long time, so how can you train your muscles well?

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

Do bent-over rows with dumbbells. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg, straighten your right leg, hold the dumbbell in your right hand and do top-down rowing movements, do it for half an hour each time; then change to your left hand and hold the dumbbell and repeat. It can mainly exercise the latissimus dorsi muscle.

Exercises on the horizontal bar or fitness machine. Horizontal bar exercises mainly train the latissimus dorsi muscles. Wide-grip horizontal bar exercises help widen the shoulders and develop the back muscles, while narrow-grip horizontal bar exercises can lengthen the latissimus dorsi muscles. The specific method is: hold the horizontal bar or the crossbar on the fitness equipment with your hands as wide as possible from the shoulders, and relax your shoulders and let them hang naturally. Then bend your arms and pull yourself up until your chest is level with the bar, or at least your Adam's apple or the back of your neck is level with the bar, then lower yourself to the original position. Practice this 5-10 times a day depending on your physical condition.

Exercises with fitness equipment. If conditions permit, you can go to the gym to do stretching exercises to exercise your back muscles. When you first start practicing, you should proceed step by step and don't use too much force at the beginning, as you may easily strain your muscles.

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.

Sit-ups: Sit-ups are one of the common ways to train 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.

The above is a detailed introduction on how to build muscles. I believe everyone has some understanding of it. If you can stick to these exercises, you will not only see your body gradually changing, but you will also feel healthier. After all, exercise is also a common way of health care, and it still needs to be developed into a habit.