What exercises to do to build muscle

Many friends want their muscles to look more developed, so they want to do it through exercise in their daily life. However, they need to have the correct exercise method. This is also a problem that many friends are particularly concerned about. If we persist for a long time in our daily life, we will also have a perfect body shape. It mainly depends on what kind of exercise we do. So, what kind of exercise should we do to exercise our muscles? Let’s take a look at it together.

1. Half-leg raise

Lie on your back on a bench, put a soft pad behind your waist, put your feet on one end of the rubber ring, and put the other end on the front end of the bamboo pole that passes through the bench. Hold the back end of the bamboo pole with one hand under the bench and hold the bench surface at your side with the other hand to maintain your body balance. Next, straighten your legs and lift them up. When they are at a 45-degree angle to the bench, stay still and do static exercise. At this time, the hand holding the bamboo pole pulls upward to lengthen the rubber ring, increase the resistance of the world-famous legs, fully stimulate the abdominal muscles, and at the same time give the upper quadriceps a good exercise. This exercise can effectively increase the intensity of the negative pressure, because putting a soft pillow behind the waist can move the fulcrum when raising the legs from the buttocks to the back of the waist, increasing the "gravity moment load" on the upper end of the rectus abdominis, which can make the upper end develop faster; at the same time, the "lever resistance" formed by the bamboo pole and rubber ring under the stool can increase the load on the lower end of the rectus abdominis, stimulating its lower end to develop faster. This exercise consumes physical energy quickly and should be done at the end of a training session. This exercise consists of 20-30 seconds of static rest, with a 1-minute break between sets. Do 4-8 sets. You can control the force used to lift the bamboo pole yourself, depending on the "fire signs" during training and the muscle reaction after training.

2. Sitting at right angles

Lie on your back on a bench with your hands on the floor or gripping the bench at your hips to maintain your body balance. Then, slowly tighten your abdomen and lift your legs. The upper body and legs rise simultaneously until they are at a 45-degree angle to the ground. Stay still and perform static exercises. My companion supported me while I exercised my shoulders and calves. While helping to maintain body balance, apply force to bend and press, counteracting the practitioner's strength, making the practitioner's abdominal muscles in a highly tense state. Stick to 20-30 seconds as a set, with 1 minute rest between sets, and practice 4-8 sets. This is a more difficult version of the "two-end lift" exercise, which can effectively develop the middle part of the rectus abdominis. If you insist on doing exercises with maximum intensity, you may experience abdominal muscle cramps in the middle. The way to relieve it is to take a deep breath with your abdomen puffed up, then exhale slowly, while doing abdominal massage to relax.

3. Half-reclining sitting

It is an effective method to strengthen the rectus abdominis muscle based on sit-ups. When doing sit-ups, the rectus abdominis is not under the heaviest burden until the upper body rises from lying down to a 45-degree angle with the ground. Because this is the starting stage, the sternocleidomastoid, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus muscles work together. After exceeding 45 degrees, due to the continuous shortening of the "resistance arm" from the upper center of gravity to the hip fulcrum, the burden of the "crane role" played by the abdominal muscles becomes smaller and smaller, so the rectus abdominis is not the heaviest burden. This is the best time to develop its "anti-resistance growth function". Therefore, extending the time your body stays at a 45-degree angle is an effective way to increase the amount of abdominal muscle stimulation. This is one reason to do the half-sit-up exercise to deeply engage the rectus abdominis. The second reason is that when the body is at a 45-degree angle, the rectus abdominis is in a state of heavier and slower contraction against resistance, with more static force components and the strongest muscle tension reaction. This is a good time to perform static training on the rectus abdominis.

Through the above introduction, we know what exercises to do to exercise muscles. This is also an issue that we must pay attention to in normal times. Exercising the muscles in the body requires a long-term process. We must also pay attention to the feeling of boredom during exercise. Only by overcoming this situation can we persist.