What is the most effective way to build muscle?

Nowadays, the pace of life and work in society is very fast. In such an environment, many people hope to have a good body through exercise. Of course, it would be better if they could build muscles, which would make them appear more energetic and healthier. Therefore, everyone is very interested in methods that can build muscles. Of course, exercise also requires skills. Let’s talk about the most effective way to build muscles.

The three actions described below will help a lot. Experts call them “the best full-body workout in the world.”

1. Istanbul No. 8

The reason why this movement invented by the Turks is called "No. 8" is that it can exercise 8 muscles in the body with one movement, including 5 groups of core muscles, upper arms, thighs and calves.

Istanbul No. 8 is very simple. Hold a dumbbell in one hand, lie on the ground with your back, straighten the arm holding the dumbbell, maintain this position, and then stand up. Return to the starting position and repeat the above steps. Do 4 to 6 reps with dumbbells in each hand.

2. Squat to promote leg movement and pull-ups

Stand underneath the bar and squat down, placing your hands on the ground between your legs. Jump your feet back into a push-up starting position, then jump your legs forward into a squat position with your hands still on the ground. Stand up straight, jump up to grab the bar, and do a pull-up.

This movement can exercise your quadriceps, chest, latissimus dorsi, triceps, thighs, waist and abdomen. It can exercise muscle groups all over the body and help you develop a V-shaped bodybuilding posture.

3. Explosive Sit-Stand

Lie on your back with your knees bent at 90 degrees and your feet flat on the ground. You can have a companion stand lightly on your feet, or place them under an object to secure them. Starting with this movement, use the strength of your waist, abdomen, legs and feet to stand up and face your partner who is assisting you. Then return to the starting position and repeat the above movements.

The above introduces the three most effective ways to build muscle. I believe that they are very useful for friends who are interested in fitness or want to build muscle. Of course, although they are effective methods, for muscle building, in addition to the importance of methods, persistence is the only way to achieve this goal, so you must persist.