What are some muscle-building exercises?

Muscles are a very important part of the human body. All human activities are inseparable from muscle movement. If your muscles are well developed, your movements will become more agile and faster, and your figure will become more perfect. Therefore, in our lives, many people will perform some necessary muscle exercises to make themselves stronger, healthier, etc. Strong muscles are of great help in life. Do you know what exercises can strengthen muscles?

1. Push-ups

Push-ups are suitable for friends who have a certain level of strength. Each time you do them, keep your body as straight as possible. Especially the legs and waist should not be bent. Do at least one set every day, 20-50 reps in each set. It's a great way to build arm muscle and strength.

2. Sit-ups

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

3. Swimming

If you can swim, you might as well try swimming a few laps in the indoor swimming pool every day. Swimming is more effective and faster than running in building muscles, and the muscle lines will be more slender and beautiful.

4. 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.

5. Standing long jump

Do standing long jump 3 sets a day in the morning, noon and evening. Doing 25-50 reps in each set is the fastest way to train your leg muscles and lengthen the muscles of your whole body.

6. Dumbbells

Friends who want to exercise their biceps can try dumbbells and pull the dumbbells with their arms. Strengthen local muscle exercises and do at least 50 each time. Can effectively strengthen the shape of muscles.

The best time to build muscle

1. Time arrangement

Studies have found that high-intensity exercise can be performed two hours after a meal; moderate exercise should be performed one hour after a meal; and light exercise is best performed half an hour after a meal. Based on this, several optimal exercise time periods can be deduced.

Morning period: 5:30-6:30 am from waking up to before breakfast;

Morning period: 2 hours after breakfast to 9:00-10:30 before lunch;

Afternoon period: 2 hours after lunch to 14:00-17:00 before dinner;

Evening period: 2 hours after dinner to bedtime 19:00-21:00.

2. Early exercise can lower blood sugar

Morning period: When the human body engages in strenuous exercise, it can cause the sympathetic nerves to become excited. This rapid change can cause a series of changes in the body and affect the mental state throughout the day, which is harmful to health. In addition, this period

Blood sugar is at a low level, and exercise will consume a large amount of blood sugar, which can easily lead to symptoms of hypoglycemia. Exercise in the morning and afternoon is affected by objective factors such as going to work, work, and housework.

3. Exercise in the evening is most beneficial

The reason is that human physical performance or the body's adaptability is best in the afternoon or near dusk. At this time, people's senses of taste, vision, hearing and so on are the most sensitive, and the whole body's coordination ability is the strongest. In particular, heart rate and blood pressure are relatively stable, which is most suitable for exercise.

What are the exercises for muscle training? Looking at the introduction above, we all know that running, dumbbells, swimming, sit-ups, etc. are all very effective in training muscles. Muscles are very helpful to people's health. Therefore, if you want to become more confident and attract more people's attention, then do these exercises. You will definitely achieve the results you want. However, you must warm up when exercising so as not to cause harm to your body.