How to exercise muscle men

For male friends, having a body of toned muscles is a sign of masculine charm. This is the dream of many male friends, but it cannot be achieved by just thinking about it. You must find the right way to exercise. Only persistent training will slowly turn it into reality. Many friends go to the gym to exercise when they are free. This is also a better method. So how do men exercise to build muscles?

Arrange exercise properly

Skinny men should do aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement.

In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent exercise results.

Exercise should be focused and targeted

After 2 to 3 months of exercise, skinny men will see a significant increase in physical strength and more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently. As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your mind (thoughts) should be focused on the part you are exercising, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness, and heat in the muscles of the exercise area, the better the exercise effect will be. If you persist in this way for another half a year to a year, your body shape will change significantly.

The above is an introduction on how to train muscular men. If you are a particularly thin male friend, try not to choose some fitness methods with high exercise intensity when exercising. This will consume a lot of energy, not only will you not be able to train bodybuilding muscles, but you may also become thinner and the muscles will not grow well.