What are the best ways to build muscle?

In addition to making people feel beautiful and sexy, muscles are also closely related to health. If a man does not have enough muscles, that is, he has too much flab and excess fat, this will not only make the man look weak, but also pose a hidden danger to his health. Therefore, having a muscular body is something everyone envies and yearns for. Muscles are developed through training, which means that as long as you choose the right training method, everyone can have an impressive figure. Next, let’s talk about the best ways to build muscles. Friends who need to build muscles, please read carefully.

1. Rubber band exercises make muscles knotted.

People whose muscles are in a relaxed state are mostly women under 35 years old and over 30 years old. These people may have too much nightlife, drink and smoke, or have an abnormal diet, and the muscles in their chin and body will relax to varying degrees. In order to restore muscle elasticity, you must first change your bad living habits and exercise at the same time. You can set up two thicker rubber bands in appropriate places at home, hold the rubber bands with both hands and stretch them hard, doing it for 10-20 minutes each time. When stretching, keep your feet straight and your lumbar spine straight to put your whole body in a state of tension; insist on doing kicking exercises for 20 minutes every day, and pat your whole body with your palms, for 15 minutes each time.

2. Swimming makes stiff muscles soft

Muscle stiffness often occurs in women over 35 years old, which is related to their lack of exercise, irregular food intake and long-term housework. Muscle stiffness not only makes the body lose its curvaceous beauty, but also triggers a chain reaction that causes muscles and ligaments to become stiff, slows blood circulation, causes muscle pain, and even affects the internal organs. Therefore, beauty care to soften stiff muscles is very important. It is best to swim for 30 minutes to 1 hour every day. Also, be careful to eat less sweets and do body massage frequently, each time for 25 minutes.

3. How to exercise abdominal muscles

Regular abdominal exercises can improve the function of the digestive and absorption systems. This should be a daily exercise for those who do mental work such as working at a desk or reading all day, especially for those who have excessive abdominal fat. At the same time, a muscular abdomen is also an indispensable condition for a healthy physique. There are several ways to exercise your abdominal muscles:

(1) Supine Leg Raise Lie on your back on the ground or on a stool, with your hands on both sides of your body to maintain body balance and a stable posture during the movement. Then bring your legs together, straighten them and lift them up to form a 90-degree angle with your body; lift your upper body as high as possible, contract your abdominal muscles and rectus abdominis as much as possible, then slightly bring them together, return to the starting position and repeat. Repeat 15 to 20 times in each set, inhale each time you lift your legs up, and exhale each time you return to the original position.

(2) Lie on your back with your legs raised and your body straight. Place your hands on your sides to maintain balance. First, keep your upper body still, stretch your legs straight and lift them up to form a 90-degree angle with your body; bend your legs, hug your knees with your hands and compress your abdomen hard to stimulate the abdomen and digestive organs, then repeat. Repeat 15 to 20 times in each set, inhale each time you lift your legs up, and exhale each time you return to the original position.

(3) Lie on your back with your legs straight and your head raised behind your head. Lie on your back with your hands on both sides of your body. Without moving your upper body, straighten your legs and lift them up and back with force. Try to make your feet touch the ground behind your head. Hold this position for 3 to 5 seconds, then return to the starting position and repeat 10 to 15 times.

(4) Sit-ups: Lie on your back on the floor or on a hard bed with your feet fixed, arms straight behind your head, legs still, upper body tilted upward, and bent forward as far as possible. Stretch your hands forward as far as possible and try to hold your toes with both hands. After your abdominal muscles are tensed to the utmost, return to the starting position and repeat 15 to 20 times.

Muscles are not only what men want to have. Now more and more female friends also like bodybuilding and muscle training. If they don't exercise, their bodies will become too soft, their skin will become loose, and they will have excess fat, which is completely contrary to their beauty care. So in order to have a more perfect figure, they will often join the men's muscle training team. We have talked about the best ways to build muscle above. Although it is not very comprehensive, it will be effective as long as you persist in it.