How to train muscles correctly

Everyone loves beauty, but there are certain differences in the beauty that women and men pursue. Women want their bodies to be thinner and more bony, while men want them to be stronger and more masculine. Therefore, many male friends are working hard to build muscles, but it takes a long time to build muscles, so they still have to persist. So how to build muscles correctly?

1. Push-ups: It is recommended to do 30 in a set (this is a strength exercise. If you want your muscles to grow quickly, increase the load to 12 in a set, which means you will have no strength after completing 12). The movements should be standard. About 4 groups. You can also train your triceps at the same time. The standard of action here means that it must be done properly. If it is not done properly, the results will be greatly reduced.

2. Arm flexion and extension: You can use two chairs at home.

3. Supine dumbbell press, as shown in the picture. The weight depends on your own situation, do 4 sets of 8-12 in one set. If conditions permit, you can do incline presses, which mainly train the upper pectoral muscles. Combine with flat press, 3 sets of each exercise.

4. Flying, incline and decline, plank is also OK.

5. Pull-ups can be done on the door frame at home. 12-14 pieces per set, 6 sets. You may not be able to pull it at the beginning, but as long as you persist and your strength increases, you will be able to do it.

6. One-handed side neck flexion and extension: Starting position, one hand presses the right side of the head and the other hand is placed on the left side of the waist. You can sit or stand. Action process: Use the hand on the right side of the head to push the head to the left, while the neck is held up to prevent it from falling easily, but it will gradually fall. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

7. Use the horizontal bar to do pull-ups behind the head. Do 4 sets a day, 5-8 in each set, and gradually increase the number! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating the horizontal bar). This action seems simple, but if you do it more, it will also be effective!

Through the above introduction, everyone is clear about how to train muscles correctly. Whether muscles can appear depends on many factors, such as whether the intensity and strength of the exercise are sufficient, how long the exercise lasts, etc., which all need to be considered. However, even if muscles appear, exercise still needs to be made a lifestyle habit.