How do you build muscles?

Human health requires regular exercise, and many male friends who pursue a muscular body will also insist on high-intensity exercise every day. However, muscles cannot be developed in a day or two, and frequent interruptions or stops during exercise are not allowed, as this will also affect the effect of muscle training. Therefore, long-term persistence is crucial. So how do you train muscles?

Dumbbells: Friends who want to exercise their biceps can try dumbbells. By pulling the dumbbells with their arms, they can strengthen local muscle training. Do at least 50 each time to effectively strengthen the shape of the 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.

Standing long jump: Standing long jump should be done in 3 sets a day, morning, noon and evening, with 25-50 reps in each set. It is the fastest way to train leg muscles and lengthen muscle lines throughout the body.

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.

Swimming: Friends who can swim may try swimming a few laps in an indoor swimming pool every day. Swimming is more effective and faster than running in training muscles, and the muscle lines will be more slender and beautiful.

Morning exercise: After taking a deep breath, shout to the sky as loudly as you can in one breath (this can help train and improve your lung capacity, confidence and the loudness of your voice). Do standing jump, standing jump and touching height, running jump, running jump and touching height exercises every day (can effectively promote your body growth, strengthen muscles in various parts of the body and make your lines beautiful.

Do radio gymnastics: learn simple martial arts routines or some basic martial arts movements. Note: when you first start learning martial arts, you don’t need to be similar in spirit, but you must pursue similar in form. Only then can you ensure that your every move and gesture is in line with that of a martial artist.

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 introduction has clearly explained how to build muscles. Although muscle building is difficult, as long as you work hard, you will still get good results. Of course, you can’t just exercise without taking care of your body. After all, the body also needs to consume energy during exercise, so it is crucial to eat more nutritious foods.