How to build strong muscular men

Men with a strong body will be loved by women. If a man is weak and frail, he will feel unmanly. We often see male models, coaches, athletes and others with a lot of muscles and abdominal muscles. These people are strong and muscular men, and they also attract everyone's attention. They are more envious of their figures. Therefore, men should actively exercise, at least to make people look strong. So how to exercise strong and muscular men?

Exercise properly, get twice the result with half the effort

A scientific and reasonable abdominal muscle training content should include the following parts: ① Warm-up for about 10 minutes. The length of the warm-up is mainly marked by body heat and close to the exercise heart rate, which is conducive to oxygen supply. ② Aerobic exercise, especially for people with a big belly who want to lose belly fat, they can walk, run or do other exercises. ③ For abdominal muscle strength exercises, try to adopt as many methods as possible, such as the isometric contraction method, isotonic contraction method and isokinetic contraction method mentioned above, each practice for 10 to 20 minutes. ④ For muscle strength exercises in other parts of the body, you can alternate with abdominal muscle strength exercises. Exercises that work the upper body, torso, hips, and lower body are all beneficial for developing abdominal muscle strength. ⑤ When doing 5-10 minutes of cool-down and exercise-load abdominal muscle exercises, you should choose the appropriate exercise method based on your age, gender and physical condition. From easy to difficult, from bare hands to carrying weights. Start with static exercises or freehand exercises, then choose weight-bearing exercises or equipment exercises. For example, if you can do 10 sit-ups with all your strength (1 set), do 70% to 80% of your strength during exercise, or 7 to 8 times, and do 3 to 5 sets, resting for a few minutes between each set. Those who are weak can first do some forward bends, side bends, turns, stretches and wheel-pedaling exercises according to the rhythm of radio gymnastics. Once the waist and abdomen are stronger, they can do more difficult exercises or increase the number of times. Abdominal muscle exercises can be done 2 to 3 times a week. Before exercising, you should do warm-up exercises for the waist and corresponding joints. Avoid long-term or overloaded exercises to avoid injuries such as lumbar sprain, lumbar muscle strain, and intervertebral disc herniation.

To build abdominal muscles, lose fat first

Reduce fat and eliminate fat restraints. Some people believe that men’s abdominal enlargement is due to underdeveloped abdominal muscles. In fact, in many cases, these men with big bellies do not necessarily have underdeveloped abdominal muscles, but rather have fat accumulation in the abdomen. The obesity makes the abdominal muscles "hidden".

Whether there is abdominal fat accumulation can be assessed by waist-to-hip ratio (waist circumference: the subject stands naturally with shoulders relaxed, and the measurement position is the midpoint of the line connecting the anterior superior iliac crest and the lower edge of the 12th rib: hip circumference: the measurement posture is the same as waist circumference, and the measurement is made horizontally around the most protruding part of the gluteus maximus.

The measurer measures the waist and hip circumference of the person being measured from the front and side respectively, using a soft tape measure close to the skin but not pulled tight). A waist-to-hip ratio of greater than or equal to 0.90 for men and greater than or equal to 0.85 for women indicates excessive abdominal fat accumulation. These people need to lose belly fat first. To lose fat, you should focus on medium to low intensity, long-term aerobic exercise (brisk walking, jogging, swimming, etc.). You cannot rely solely on abdominal muscle training to reduce abdominal fat.

How to train to become a strong muscular man? Patients can effectively build muscles through the methods explained in the article. There are many parts of the body that can grow muscles, and abdominal muscles are most likely to appear. However, everyone's aesthetic tastes are different, and there are also differences in body exercises. Patients can exercise according to their own physical needs. The exercise methods done in this way are quite different. After exercising the body well, the physique will be better and diseases will stay away from the patient's body.