How to train strength in different parts of the body

If we want to be healthy, the health of each organ is very important. Some good exercise methods in life can exercise the strength of various parts of our body. Only when we are physically strong can we live and work better. Next, the editor will recommend to you a good way for your brother to exercise his physical strength. Come and learn it!

In fact, the waist and abdomen are more important when playing basketball

Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, it is recommended that you go to the gym to increase your muscles by practicing barbell bench press and dumbbell flyes. If your limit is under 50, then push-ups are still a very effective method for the time being.

How to do it: 40%-60% of your limit × 5 sets per day, with 120 seconds interval between sets.

Tip: Strictly adhering to the interval time is the guarantee of intensity. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands when supporting the ground. You need to exercise every day.

Deltoids: This is your shoulders. You'll need dumbbells, or you can use a 1.25-2.5 liter water bottle.

Method: Hold a dumbbell (drink bottle?) in each hand, stretch your arms to the sides of your body as far as possible, but not completely straight, with your arms at a 45-degree angle to your body. Quickly lift the dumbbells upward to the side until they are about 45 degrees to the direction of your body, and then slowly lower them back to their original position. It is better to fix the number of repetitions in a single set to 10. Choose a weight that is around your limit of 20 as the exercise load. Do 8 sets each time, with an interval of 120 seconds. Two days is a cycle.

Tip: You also need to strictly abide by the interval time. The key points of the movement are the fast going up and the slow lowering. Don't lose confidence because you use a smaller weight. When I could push up 90KG on the bench press, the dumbbell I used for this exercise was less than 4KG.

Triceps: The outer muscles of the upper arm

Method: Hold a dumbbell in each hand, reach behind your head, and lift the dumbbell upwards. Do 15 as a group. Choose a weight with a limit of about 25 as the exercise load. Do 4-5 groups each time, with 180 seconds interval between each group. Exercise every day.

Tip: Best combined with other exercise methods

Biceps: The inner muscles of the upper arm, which are very beautiful when trained

Method: Hold a dumbbell in each hand, keep your arms close to your body, keep your upper arms still, and lift your forearms upward. Do 10 in a set. Choose a weight that is around 20 as the maximum exercise load. Do 6 sets each time, with 90 seconds interval between each set. Do this every day.

Tips: When doing the exercise, your upper arms should be close to the sides of your body, your body should be upright and not shake, and your wrists should be relaxed as much as possible, with the feeling of supporting the dumbbells instead of holding them tightly.

Abdominal muscles: Simply put, your belly

Method 1: Lie on your back and place your calves on a stool or a small bed so that your thighs and calves are basically at a 90-degree angle. Look straight ahead and repeatedly and quickly raise your head to look at your knees. Do 3-4 sets a day, do each set to your limit, and rest for 120 seconds between sets

Method 2: Lie flat on your back, straighten your legs and quickly lift them up until they are perpendicular to your body, then slowly lower them (10 seconds). Do 15 in each set, starting with 3 sets a day. Increase the number of sets after you get used to it, and 6 sets will be good enough.

I believe you have mastered the healthy methods shared above to strengthen various parts of the body! Especially for male friends who want to become stronger, quickly use these methods to exercise yourself! It will definitely have a good effect on your health.