How to exercise your body muscles

To enhance physical fitness, besides supplementing nutrition, of course the best way is to exercise. Otherwise, how can we say that life lies in exercise? Some male friends, in addition to wanting to have a healthy body, also want to build strong muscles, but often they don’t see any significant results even if they work out hard. Why is this? How to exercise the muscles in your body? Now, let me talk to you about this issue.

The basic principles for growing muscles never change: loss through exercise, replenishment, over-replenishment, and then loss again. It is best to first find a way of exercise that suits you, and replenish protein immediately after exercising to the point of fatigue, because muscles are mainly composed of protein; when you feel that your physical strength has recovered to a level beyond the usual standard, exercise until exhaustion again, and the muscles will quickly swell under such repeated over-replenishment. Secondly, you need to have adequate rest. Avoid rushing during exercise. Muscles need sufficient rest to have time to grow. Muscle injuries will instead slow down your exercise progress.

The following movements can be used to train the abdominal muscles, back muscles, buttocks and posterior thigh muscles. It is recommended to do 4 to 5 sets of each movement, about 15 times per set. If you can also control your diet properly, you can naturally get a good figure quickly!

1. Abdominal muscle training

1. Contract your abdomen, squeeze your hips and straighten your chest. Bend your knees and place your feet on the ground, while supporting your hands on the back of your back.

2. Bend your elbows backward and push your feet forward at the same time.

3. Use your abdominal muscles to contract your abdomen and exhale, while pushing your elbows up and bending your knees against your chest.

Strengthening areas → rectus abdominis and transverse abdominal muscles.

2. Back muscle training

1. Lie face down on the ground and cross your hands behind your head.

2. Contract your abdomen, squeeze your buttocks, and lift your back muscles and legs at the same time.

Strengthening parts → upper back muscles and lower back muscles.

3. Hip and leg training

1. Straighten your back, tighten your abdomen and lift your chest, with your feet shoulder-width apart.

2. Bend your knees, push your hips down and back, and raise your palms flat in front of your chest.

3. Use the strength of the quadriceps (front thigh) to lift the right knee at the same time; do the right foot first, then the left foot.

Strengthening parts → gluteus maximus, quadriceps femoris.

I have told you above how to build muscles. You cannot build muscles just by doing it at home. If you want to build muscles quickly and well, you need a method. I have provided you with this method above. Of course, in addition to exercise, you also need a good diet and adequate sleep, so that you can build muscles better and faster.