How to build muscle?

How to build muscle?

Building a good body will greatly enhance people's image and temperament, so many people want to know how to build muscles? Muscles cannot be built by just doing a few days of exercise, and different exercise methods are required for muscles in different parts of the body. In short, in addition to choosing the right method, you must also develop a good plan and stick to exercise for a long time to finally see results.

1. Warm-up exercises beforehand

Stretch your arms out and hold the gymnastic ball. Stretch your arms straight up to chest height, then gradually stretch them upward until they are close to your ears, while your feet move from being close together to being shoulder-width apart. Continue this process back and forth for about three minutes.

2. Single-arm support

Exercise parts: shoulders, leg muscles, posterior hip muscles

Lie on your side on a gymnastics mat and use the arm closest to the ground to support your body. Similarly, bend the leg closest to the ground backward and keep the other leg at a 45-degree angle to the ground. Then, slowly raise your other arm from your side, keeping your eyes on the fingertips of this hand. Because this movement is quite difficult, just hold it for about 20 seconds, then switch to the other side and do it again, for a total of 2 repetitions.

3. Abdominal muscle tightening ball exercise

Exercise parts: abdominal muscles, thigh muscles, arm muscles

Sit on the ground, use your hips to support your whole body, and gradually lift your feet about 10-15 cm off the ground. Hold the gymnastic ball tightly with both hands and do sideways movements to the left or right. This exercise really tests one's body balance. If you can't hold on for too long at the beginning, you can bring your feet a little closer to the ground, but remember not to put your feet on the ground, otherwise it will not have any beauty effect.

4. Karate Stance

Exercise parts: upper arm muscles, shoulders, inner thigh muscles, buttocks muscles

Spread your legs shoulder-width apart, with your feet pointed 45 degrees outward, and then half squat. Bend your hands and place them in front of your chest. This movement is very effective in tightening the inner thigh muscles and buttocks muscles. Each movement should last for 20 seconds and repeated 5-10 times.

After knowing how to build muscles, you need to maintain enough patience to persist in exercising. You can't just be enthusiastic for three minutes. Moreover, during long-term exercise, you also need to pay attention to the maintenance of your body. You cannot exercise blindly. You need to supplement enough calories, water and nutrients so that they can be continuously transformed in the body and your figure can become better.

<<:  How to build muscle quickly?

>>:  How to exercise muscles?

Recommend

Can women lose weight by exercising every day?

Going to the gym to exercise is something I need ...

How to train arm explosive power

When we arm wrestle, the one with stronger arms u...

What are the benefits of an elliptical machine?

Losing weight and keeping fit are what modern peo...

What are the precautions for beginners of yoga?

Nowadays, people are paying more and more attenti...

Sit-ups can help you get a vest line

For women, it would be best if they could have he...

Do squats work for weight loss?

Squats are a very simple exercise method that can...

What are the combat operations?

Through combat gymnastics training, the muscles o...

What are the differences between an exercise bike and a spinning bike?

Exercise bikes and spinning bikes are both good a...

What are the benefits of swimming for the lumbar spine?

Lumbar disc herniation is a disease, so what shou...

What kind of exercise is most conducive to weight loss?

Many obese people are troubled by their fat body....

What are the nine benefits of squats?

I believe that many of my friends have the habit ...

What kind of exercise is push-ups?

Push-ups are a very popular sport among people no...

Pulley selection for abdominal muscle training

Many people choose pulleys when doing abdominal m...

What are some exercises that make you grow taller?

Children who like sports not only have better phy...

How to lose weight quickly?

We all know that people with long legs look very ...