How to do simple muscle training

Many men hope to have a body of beautiful muscles, but due to time constraints, some men cannot go to the gym to exercise, so they are very distressed. Muscle training requires scientific methods. In fact, we also have some simple methods to help us train our muscles in normal times, and the effect is very good. So how to do simple muscle training?

Stand about 30 cm away from a wall with your back facing the wall. Lean your hips against a wall and bend downward at your hips, bending your knees slightly as you engage your abdominal muscles. When your back is fully stretched, slowly straighten your legs and bring your chest toward your thighs. Pause for a moment, take a deep breath, and relax your neck. Hold this position for one minute, then slowly stand up.

Lunge pose – quadriceps stretch

Place your hands on the bench with your back 0.9 meters away from the wall. Extend your right leg back so that the sole of your foot touches the wall. Hold this position for a moment, then bend your right knee toward the ground and move your right foot so your toes touch the wall. Bend your left leg and lunge until your right knee touches the ground, then shift your hips forward. Hold this position for one minute, stand up, and do the same with the other leg.

Dog pose on the wall - stretch your shoulders and leg sockets

Place your hands shoulder-width apart on a wall and step back until your body is at a right angle to your hips. Spread your fingers evenly and press your hands and wrists into the wall. Relax your neck, but don't drop your head. Keep the back of your neck level with your spine and hold this position for two minutes.

Chair side twist – hip stretch

Stand with your right knee close to the chair and your right foot on it. Grasp your right ankle with your left hand, extend your right arm up in the air, and rotate your chest to the right. Stretch your back and expand your chest. Hold this position, then relax and do the same movement in the other direction.

The above is an introduction on how to do simple muscle training. The above methods can be done not only by men but also by women, and these methods have no special requirements for the venue. So it is very suitable for those friends who are busy at work and have no time to go to the gym to exercise. You can give it a try.