How to build muscle

Building muscle is not a difficult thing, but not everyone can do it. Although some traditional exercise methods can effectively build muscles, these training methods are often difficult and intense, and many people find it difficult to adapt. Therefore, before you want to build muscles, you must be mentally prepared, that is, you must be prepared for a long-term battle. It is absolutely impossible to build muscles by casually exercising.

Traditional sit-ups are done with the fingers of both hands crossed behind the head. During the sit-up process, people often use the strength of their hands to lift their heads up, which can easily cause neck muscle strain. The correct way to do it is to cross your arms in front of your chest and use your abdomen, not your arms, to exert force when sitting up. Generally speaking, the closer your hands are to your head, the harder it is to get up. If you want to increase the difficulty, you can stack your hands behind your head.

Traditional sit-ups require your feet to be fixed, which puts more pressure on your thighs and hip flexors and reduces the role of your abdominal muscles. When the external force increases, people tend to use their hips to complete the sit-up movement, which can easily cause damage to the waist and coccyx. Therefore, when using external force, you should pay attention to using moderate force.

The speed of doing sit-ups should not be too fast. The physical fitness standard requires more than 30 sit-ups within 1 minute. Therefore, many people think that sit-ups require speed, but this is not the case. The faster you do sit-ups, the less stress there will be on your abdominal muscles. The correct way to do it is to slow down as much as possible, exercise the control ability of the abdominal muscles, and pay attention to exhaling when standing up, so that the deeper abdominal muscles can be exercised at the same time.

What is mainly introduced here is the method of building muscles through sit-ups. For most people, this kind of training will be particularly painful at the beginning. After exercising on the first day, you will feel sore and uncomfortable all over the body on the second day. This is the most critical time. If you feel afraid at this time, it will be very detrimental to future training. Therefore, it is best to do it with friends, supervise and encourage each other.