How to train your muscles

Building muscles has always been the goal of many people. You cannot see obvious results in a short period of time, but the effect is very good if you exercise for a long time. However, there are many parts of the body that can be trained, such as the arms, abdomen, chest, etc. The methods of exercising for different parts of the body are different at different stages. You have to develop an exercise method according to your own requirements to avoid blind exercise that will not produce any effect, which will damage the patient's psychology and cause the patient to give up exercising. So what are the methods to teach you how to build muscle?

Chest muscle training

Lying Press

Starting position: Lie on a bench with a barbell placed just above your nipples.

Action process: Lift the barbell vertically until both arms are fully extended, the chest muscles are completely contracted, stay still for one second, and then slowly fall down.

Breathing method: inhale when lifting up and exhale when falling down.

Key points: Be careful not to use too much resistance. Use less force in the first few times and then gradually increase the force to avoid spraining the neck. Do not allow any rotation of the neck.

Incline Press

Starting position: Lie on an incline bench with your head up at 30-45 degrees, holding a barbell with both hands above your chest.

Action process: Lift the barbell vertically until both arms are fully extended, stay still for one second, and then slowly lower it to its original position.

Breathing method: inhale when lifting up and exhale when still. Inhale as you slowly descend, and exhale when you return to your original position.

Decline Press

Starting position: Lie on an incline bench with your head down, holding a barbell under your chest with both hands.

Action process: Lift the barbell vertically until both arms are fully extended, stay still for one second, and then slowly lower it to its original position.

Breathing method: inhale when lifting up and exhale when still. Inhale as you slowly descend, and exhale when you return to your original position.

Supine Fly

This exercise directly exercises the chest muscles and can be performed in the supine, upper incline, or lower incline positions.

Starting position: Lie on your back on a bench, with your fists facing each other, holding dumbbells; stretch your arms straight up perpendicular to the ground, and keep your feet flat on the ground.

Action process: Spread your hands apart and let them fall to the sides, with your elbows slightly bent, until you can't go any lower. Hold still for one second to allow your pectoralis major to fully stretch, then raise your arms out to your sides and return to the starting position.

Breathing method: Inhale when you stretch your arms apart, and exhale when you return them.

Important points: Do not clench your hands. When you spread your arms, tighten your back muscles. Focus your mind on the contraction and extension of the pectoralis major muscles.

What are the methods to teach you how to build muscles? The muscle building methods analyzed in this article are aimed at training the chest muscles. Most men's physical exercises are whole-body exercises. If you want to target a specific area, you need to perform special exercises. The formation of chest muscles is very easy to train. As long as the patient does the above movements every day and persists for a month, good results can be seen. Of course, if the patient practices for a short time every day or the movements are not up to standard, the effect of the training will not be seen.