What exercises help grow muscles

If male friends want to exercise their muscles, you can do it by lifting dumbbells or lying on your back. Lifting dumbbells helps the growth of our arm muscles, while lying on your back helps us exercise our abdominal muscles, so male friends can learn more about exercise methods in their daily lives. If you are a friend who likes sports, you can try anaerobic exercise, which will have a more obvious effect on muscle growth.

1. Lie on your back and bend your knees and raise your legs: Lie on your back on the mat, place your hands flat on the mat, keep your legs together and half-bend your knees, lift your legs and knees to your chest, hold for a few seconds when you reach the limit, then return to the original position. This exercise mainly trains the lower abdominal muscles and is usually done in 2 to 3 sets, 25 times each set.

2. Sit-ups: Lie on your back, hug your neck with both hands, keep your legs together and half-bend your knees. Lift your upper body while exhaling. Hold for a few seconds after your chest touches your knees, then inhale and return to the original position. This exercise mainly trains the middle and upper abdominal muscles. It is usually performed in 2 to 3 sets, with no less than 25 times in each set.

3. Sitting with legs raised: also called “two-end lift”. Lie on your back on the mat, cross your hands around your neck, half bend your knees, raise your legs and upper body at the same time, hold for 1 to 2 seconds and then return to the original position. This exercise mainly trains the middle abdominal muscles. It is usually performed in 2 to 3 sets, 20 to 30 times per set.

4. Hanging leg rotation: Hold the horizontal bar with both hands, hang your body in the air, and use the strength of your waist to drive your legs to rotate. To increase the intensity of the training, tie weights to your legs. This movement mainly exercises the external oblique muscles and rectus abdominis, while also enhancing the flexibility of the waist. Usually do 2 to 3 sets, 25 times each set.

5. Abdominal exercise: Lie flat on the ground or bed, put your legs together and raise them up, about 45 degrees to the ground, put your hands behind your head, use the strength of your abdomen to lift your head and shoulders, at the same time, put your legs together and retract them inward, so that your head and knees touch each other as much as possible. This movement can effectively eliminate belly fat and tighten the upper and lower abdominal muscles.

Regarding what exercises introduced in this article can help muscle growth, I believe you all know that supine knee flexion and abdominal exercises can all build muscles. The key is whether we persist in exercising in our lives. Therefore, it is recommended that male friends who want to build muscles need to persist and pay attention to their diet.