How to formulate a muscle building plan?

Everyone knows that even if you exercise every day, you are still far from reaching the standard of muscle training. It can be seen that building muscles is indeed a difficult task. You must be fully prepared mentally first, and it will take a long time. And we also need to develop an effective exercise plan, set the daily exercise amount and specific precautions, etc. So how to develop a muscle training plan?

1. Do 3 sets of push-ups in the morning, 20 in each set. Generally, before doing it, do some warm-up exercises, stretch your arms, stretch your legs, and twist your waist to prevent sports injuries.

2. If you get up early, you don’t have to rush. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors. Or try seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

3. To prevent local muscle fatigue while other muscle groups are not exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

4. On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set. If you persist for a long time, your upper limb muscles will grow faster.

5. Arm trainers are good things. You can use them a lot to train many parts of your body, mainly the chest and arms. But you have to pay attention to safety. There is no other reason.

6. Push-ups: Push-ups are suitable for friends who have a certain strength foundation. Each time you do it, keep your body as straight as possible, especially the legs and waist cannot 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.

Note: The above dumbbell exercises can be done alternately every day, and don't just do one kind. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

Through the above introduction, everyone has a clear idea of ​​how to formulate a muscle training plan. You should know that exercising muscles is not as simple as everyone imagines, because nowadays work pressure is relatively high and time is very tight. Only by setting aside a certain amount of time every day to exercise and getting enough exercise can you truly have a muscular body.