How can men build muscle effectively?

Whether muscles are well-developed is the key to measuring a man's standard body shape. Nowadays, men usually need to have a muscular body to show their charm, so the issue of how men build muscles is also of great concern. Muscles can be developed in all parts of the body through long-term and correct exercise, but you must pay attention to the methods and methods, and must not be impatient for quick results. You also need to follow the principle of gradual progress and not exceed the human body's load.

1. Push-ups: It is recommended to do 30 in a set (this is a strength exercise. If you want your muscles to grow quickly, increase the load to 12 in a set, which means you will have no strength after completing 12). The movements should be standard. About 4 groups. You can also train your triceps at the same time. The standard of action here means that it must be done properly. If it is not done properly, the results will be greatly reduced.

2. Arm flexion and extension: You can use two chairs at home.

3. Supine dumbbell press, as shown in the picture. The weight depends on your own situation, do 4 sets of 8-12 in one set. If conditions permit, you can do incline presses, which mainly train the upper pectoral muscles. Combine with flat press, 3 sets of each exercise.

4. Flying, incline and decline, plank is also OK.

5. Pull-ups can be done on the door frame at home. 12-14 pieces per set, 6 sets. You may not be able to pull it at the beginning, but as long as you persist and your strength increases, you will be able to do it.

6. One-handed side neck flexion and extension: Starting position, one hand presses the right side of the head and the other hand is placed on the left side of the waist. You can sit or stand. Action process: Use the hand on the right side of the head to push the head to the left, while the neck is held up to prevent it from falling easily, but it will gradually fall. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

7. Use the horizontal bar to do pull-ups behind the head. Do 4 sets a day, 5-8 in each set, and gradually increase the number! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating the horizontal bar). This action seems simple, but if you do it more, it will also be effective!

The above article gives a clear introduction on how men can build muscles, and I believe everyone is clear about it. There are many ways to exercise your muscles, and you also need to develop good living habits in your daily life. To have a good figure, you need to improve your health. After all, only when you are in good health can you look better, which can improve your image and temperament.