How to exercise to build muscle

Muscle is a very important part of the human body. It can make people more energetic and have a perfect body. Therefore, having strong muscles is the dream of many men, because muscles can give women enough sense of security, which will make it easier for men to find a partner. Moreover, when men have muscles, their bodies will be better and will bring happiness to their partners. Therefore, many men have such questions, that is, how to exercise to have muscles? Now we invite relevant fitness experts to tell us how to exercise to build muscles.

1. Tighten your abdomen and lift your legs

Lie on your back with your legs together and place your hands on your hips. Then use your hips as a fulcrum to lift your legs and upper body up about 60 degrees. Then slowly lower your legs without letting them touch the ground. You can also bring your feet together and lift them off the ground, then open your feet. Repeat several times. If you persist, you will have proud six-pack abs.

2. Side pull thigh

Stand with your legs as wide apart as possible, then squat toward your right foot, hold the toe of your right foot with your right hand, and the heel of your right foot with your left hand. Hold for 20 seconds, then slowly stand up and squat toward your left foot, doing the same movement, holding the heel of your left foot with your right hand. Repeat 8-10 times. Don’t underestimate this movement. Doing it regularly can not only build your thigh muscles, but also enhance your “interest in life”.

3. Rowing with waist straight

It's called "land swimming," one of the Marine Corps' signature moves. This is a must-do exercise for men who want to shape their upper body into toned lines.

4. Diving push-ups

This is a modified push-up. In addition to building strong muscles, it can also strengthen the tendons and bones of the neck, back, waist, hips, and legs. Open your legs as wide as possible, spread your hands wider, and lie prone on the ground. Lift your hips and press your upper body down with force, but do not let it touch the ground. Hold your body with your arms straight for 20 seconds, then tilt your head back while bending your arms and raising your legs. Hold for a moment, then bring your body back to the push-up position, lift your hips higher while also holding your body up, and finally return to the ready position. Repeat 8-10 times.

5. Back Roll and Leg Pull

Lie flat on the floor with your arms stretched straight up. Lift your feet up over your head until you can hold the toes of your feet with your hands. After holding for 20 seconds, hold the toes of your left foot with both hands. You can relax your right leg slightly. After 20 seconds, hold the toes of your right foot for another 20 seconds, and then slowly lower your body back to a lying position. Repeat until exhaustion.

6. Crouching and Standing

When doing this movement, you must do it in one go to achieve the best effect.

Stand with your feet together. Squat down with your palms flat on the ground, kick your feet back, support your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees from touching the ground). Hold this position for at least 20 seconds. Finally, bring your feet back to a squatting position and stand up slowly. Repeat 8-10 times.

How can men exercise to have muscles? After reading the introduction above, I believe everyone already knows how to exercise to have perfect muscles. Muscles are what men dream of. Now more and more men have loose flesh on their bodies due to work, which dissipates their masculine charm. So male friends, hurry up and take action.