How to build muscle

How to build muscles requires strong training. For example, if you want to build chest muscles, you can do push-ups. Push-ups are a good way to build chest and shoulder muscles. Sit-ups can exercise your abdominal muscles, while doing sit-ups in reverse can exercise your waist muscles. Dumbbells can exercise the back muscles, but the dumbbells cannot be too light. You must use heavier dumbbells to achieve the exercise effect, and you must persist.

Do push-ups (raise your feet so that your body is at 45 degrees, and do it slowly and in place) or face forward, support your hands behind your back on a chair or sofa, and do arm curls with your feet flat on the chair; use dumbbells to do bench presses (make sure they are heavy, or use a barbell) to effectively train the pectoralis major.

Sit-ups are a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Be sure to do it slowly. If you do it too fast, there will be inertia, which will affect the effect. You must do it to the end and do it well. Or you can hold the horizontal bar with both hands, hang your body in the air, then lift your legs horizontally, and repeat.

The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids. Biceps main pull, 1. You can use your upper arms to do dumbbell flexion and extension. Don't put it all the way down when stretching, so that the biceps are always under force. Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute, which is when you are doing dumbbell upper arm flexion and extension, because from extension to bending is a total of 180 degrees.

You also need to pay attention to how to build muscles. The last training method should be carried out in three steps. The first step is to do seven sets of exercises at an angle of 90 degrees below, the second step is to do seven sets of exercises at an angle of 90 degrees above, and then do seven sets of exercises at an angle of 180 degrees to the left and right. Finally, do pull-ups to achieve the training effect.