How can we exercise to build muscles?

Every man wants to have muscles. If a man has well-trained muscles, forming six abdominal muscles, chest muscles, back muscles, and arm muscles, he will give people a very strong feeling. Muscles are also a symbol of masculinity. Of course, in addition to men, women can also exercise muscles. It is not easy for women to grow muscles, but they can enhance the beauty of body lines. So how should we exercise our muscles?

1. Say goodbye to the meat

Stand with your legs shoulder-width apart, back straight, bend your left elbow and place it in front of your chest, keeping it perpendicular to your body. Place your right hand directly below your left elbow, relax your shoulders naturally, and inhale. Use your right hand to hold your left elbow and move it towards your right shoulder, press your shoulders, exhale slowly, stay for 10 seconds and then switch sides. Stretch your right arm to the left, bend your left elbow and pull your right arm towards your body, press your shoulders, exhale slowly, stay for 10 seconds and then switch sides. Keep your head up and chest out, cross your forearms, and support your left elbow with your right hand.

2. Raise your arms to train your strength

①Hold a 600ml bottle of mineral water in each hand and let them hang naturally on both sides of your body. With your palms facing down, straighten your arms and lift the bottle to your sides until it is at shoulder height, then return to the previous step.

② Hold a 600ml mineral water bottle in each hand and let them hang naturally on both sides of the body. With the palm of your left hand facing upwards, lift the bottle forward to shoulder height, then put it back to your side and repeat with your right hand. At the same time, lift the bottle forward to shoulder height with both hands and then return it to your side. Repeat 1-2 times and do it 15 times.

3. Do more push-ups

① Wall push-ups

Stand facing a wall with your feet together, your hands shoulder-width apart and chest-high on the wall, and your feet one foot's distance back from your pelvis. Lean your body weight forward until your elbows are bent at 90 degrees, allowing your heels to slightly lift off the ground as you lean forward, and keep your back straight.

② Incline push-ups

Use two sturdy and stable stools to support your left and right hands respectively, with your hands wider than shoulder width apart, your body in a plank position at a 45° angle to the ground, then bend your elbows to let your center of gravity sink until your elbows form a 90-degree angle, and then straighten them. Repeat 12-15 times. The wider your hands are, the more your pectoralis major muscles will be worked. When the distance between the hands is about the same as the shoulders, the effect of shaping the arm lines is more obvious.

The article introduces some methods of muscle training. Of course, if you are not confident, you should also find a personal trainer in the gym to tailor a fitness plan for yourself. This will also help you to better train your muscles. Dietary conditioning is also very important in the process of muscle training. You need to supplement more protein-containing substances, such as eggs, etc.