How to build muscle

Boys set the goal of becoming muscular men. The importance of muscles to men is the same as women care about their bodies. As for how to build muscles well, I have collected a lot of information for you and hope it will be helpful to you. Weight-bearing is an inevitable exercise for muscle growth, but it does not mean that the more weight you carry, the more obvious the effect will be. Don't think that the effect will be achieved just because you are very tired. We exercise for a month or two, and then we will find that we don't even breathe hard no matter how much we exercise. This is the benefit of exercise.

1. Exercise parts: muscles of the whole body.

2. Exercise benefits: The body quickly warms up and prepares for the strength training that is about to take place.

3. Number of exercises: 3-5 sets, 5-10 minutes.

4. Coach’s Tip: Warm-up exercises do not require sweating. You only need to warm up your body and stretch your ligaments.

5. Stretching method

1. Stretch your arms, stand with your feet stepping forward and backward, open your hands, put your arms at shoulder level, and move your shoulder joints.

2. Turn left or right, keep your feet standing forward and backward, hold your head with your hands, rotate your upper body to the left and right, and keep your feet fixed.

3. Stretch your waist and back, stand with your feet on opposite sides with big steps, stretch your arms and hands, bend over, grab the sole of your right foot with your left hand as much as possible, and raise your right arm. Repeat on the other side.

4. To stretch your ligaments during hiking, stand with your feet forward and back, with one leg straight and the other leg bent. Grasp the toes of your straight leg with both hands, and press your body down to feel the stretch of your leg ligaments.

5. Bend over and lift your legs. Keep your left leg independent, lift your right leg off the ground, straighten it and keep it level with the ground, bend over, hold your right foot with both hands, and straighten your left foot. Repeat the exercise on the other side.

6. Stretch your legs backwards. Take two big steps backwards and put your center of gravity between your legs, so that the insides of your feet can feel the stretch.

7. Side leg stretch: take a big step to the side of the body with one foot, keep the body straight, lower the hips backward, straighten the back leg, and hold for 10 seconds.

8. Stretch your shoulders, stand upright, open your feet to shoulder width, stretch your right arm across your chest, stretch it to the left, bend your left arm upwards, hold your right arm near your shoulder, and make your arms in a cross shape.

9. Stretch your forearms and wrists. Stand upright or kneel, stretch one hand forward with the palm facing the front of the body, and then use the other hand to hold the four fingers of that hand together and stretch them.

10. Stretch the leg muscles. Stand on one leg and bend the other leg with the knee as the axis. Hold the foot of the bent leg tightly with your hands and feel the stretch of the calf and thigh muscles.

11. To exercise your neck, stand up, put one hand on your head, apply a little force, press your head to one side of your body, and feel the stretch of your neck.

12. Warm up your shoulders and back. Open your feet shoulder-width apart, stand with your legs bent, bend your upper body to about 90 degrees, and stretch your arms so that they are on the same level as your back.

6. We often mistakenly believe that exercise is only real exercise when you sweat profusely. In fact, it is not true. Sweating profusely will only make people feel that they have been fully exercised, but the actual effect is that some water in the body is lost in vain. Excessive sweating can also cause cramps or other injuries caused by exercise. Therefore, it is best to replenish water in time during exercise to balance the water in the body.

There are many methods introduced above on how to build muscles. Remember to replenish water during exercise, because exercise will cause sweating and water evaporation. If you still make yourself thirsty, it will undoubtedly harm your body. Following the method I gave you, I believe that in the near future, a muscular man will appear in my sight.