How to train muscles

Girls want their bodies to be sexy, while some men want to have strong muscles. These will be liked by many girls, so compared to weight loss, some men are more concerned about how to build muscles. These are all things that need to be fully understood, otherwise it will be a waste of time and money. So, how do you build muscle?

1. Compound push-ups (horizontal, incline, decline)

Muscles trained: chest muscles, deltoid muscles, upper back muscles, triceps. Practice: Do 3 sets continuously, pausing only when changing positions between sets.

Compound push-ups

A. Standard push-ups: Place your hands on the ground shoulder-width apart, straighten your legs and back, keep your feet together, straighten your arms, and lock your elbows. Look forward, not at the ground, and lower yourself until your chest almost touches the ground, keeping your back straight, then push yourself up in a controlled manner to return to the starting position. Pay attention to the rhythm of the movements.

B. Incline push-ups - place your hands on a bench 50-70 cm high. Lower your body until your chest is parallel to your hands, then push yourself up. This exercise mainly works the lower pectoral muscles. In addition to the bench, you can also support your hands on a fitness ball. This is more difficult because more muscles will be involved in the movement to maintain balance, including the waist and abdominal muscles.

C. Decline push-ups - Place your feet on a bench for support and your hands on the ground. Lower your body until your chest almost touches the ground and then push up. This training method mainly targets the upper chest muscles and the front shoulder muscles. You can also use a fitness ball instead to increase the involvement of your trunk muscles.

2. Power push-ups

Power push-ups

Muscles exercised: chest muscles, shoulders, upper back muscles, triceps.

The starting position is the same as a standard push-up, but with your right hand on the ground, your left hand is on a support approximately 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then use explosive force to push yourself up so that your hands are briefly in the air. At the moment when both hands are in the air, turn the body slightly to the left so that the left hand falls to the ground and the right hand falls on the support.

3. Push-up twist

Muscles exercised: posterior deltoid, lumbar lateral muscles, lower back muscles.

The starting position is the same as a standard push-up. Prop up your body, stretch your arms, then rotate to the right, raise your right arm, and look to the upper right as your right arm moves. After a short pause, return to the starting position and switch to the other side.

The above is just a brief introduction to several methods for men to build muscle. If you persist in it for a long time, you will definitely get the body shape you want. Maintaining a reasonable diet after exercise is also an issue that must be paid attention to in fitness. Exercising muscles not only helps to be more popular with girls, but also improves physical health.