What exercises can build muscle

Muscles can be built through exercise, but some people want to lose weight successfully while building muscles, which requires very high specific exercise requirements. If you want muscle growth, you must supplement nutrition in time. If you supplement too much nutrition, fat will accumulate and lead to weight gain. Therefore, exercising to grow muscle and lose weight at the same time is quite demanding. Here are some ways to build muscle and lose weight at the same time.

For pull-ups, stand under the horizontal bar, squat down, place your hands on the ground between your legs, jump your feet back to the push-up starting position, then jump your legs forward to return to the 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.

Explosive Sit-Up: Lie on your back with your knees bent 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.

Istanbul No. 8: The movement 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.

It should be noted that in the process of muscle training, protein and calorie intake are essential. If you do not ensure adequate calorie and protein intake while exercising your muscles, this will only make your physique weaker and weaker, and you may even feel dizzy and lack energy during exercise, which can easily lead to accidents.