How to build muscle most effectively

For male friends, the main way to exercise your muscles is with dumbbells, horizontal bars and other pulling equipment, but we should exercise with these sports equipment according to our own physical fitness in life, and we cannot only exercise one kind of sports activity, which will lead to the phenomenon of carrot legs, so we should diversify. Let us now learn how to exercise muscles most effectively.

Dumbbell Bench Press

A. Key training areas: pectoralis major, deltoids and triceps.

B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with your hands straight up with your palms facing upward.

C. Movement process: Stretch your arms straight to both sides, bend your arms slowly, and let the dumbbells fall vertically. When they reach the lowest point, do push-ups and exhale while pushing up. Then push up to the open position and repeat.

D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

Parallel Bar Dips

A. Key training areas: Mainly the lower part of the pectoralis major, followed by the triceps and deltoids.

B. Starting position: The distance between the two bars should be wider than the shoulders. Hold the bars with both hands with straight arms, straighten your chest, and tighten your abdomen. Straighten your legs, close together, and relax them in a drooping position.

C. Movement process: Exhale, bend your elbows and arms, and lower your body until your arms are bent and lowered to the lowest position. Your head should be led forward and your elbows abducted to fully stretch the pectoralis major muscles. Then inhale, and use the sudden contraction of the pectoralis major to support the arms, so that the body rises until the arms are fully extended; when the upper arms exceed the horizontal position of the bar, the hips retract slightly and the torso is in a "head down and chest hunched" posture. When the arms are straight, the pectoralis major muscles are completely tightened. Repeat the exercise.

D. Training points: Perform the movements slowly, and do not use the swing of your body to help you complete the movements; when pushing up, do it quickly, keep your chest up, head up, abdomen in, and do not shrug your shoulders; to increase the intensity of the training, you can practice with weights around your waist.

Through this article's introduction on how to build muscle most effectively, I believe you all know that the most effective ways to build muscle are weightlifting and double bar exercises, so male friends who want to build muscle can try it. For male friends who want to exercise their abdominal muscles, you can try push-ups and supine exercises.