How to build muscle

Many people give up halfway during the process of muscle training. The reason for this phenomenon is simply because long-term exercise is tiring, and people nowadays are busy at work and always feel that they don’t have time. In fact, as long as you take a little time every day to stick to muscle training, you can achieve good results, and exercise is also very good for your health. So how do you build muscle?

1. Do 3 sets of push-ups in the morning, 20 in each set. Generally, before doing it, do some warm-up exercises, stretch your arms, stretch your legs, and twist your waist to prevent sports injuries. Push-ups are suitable for friends who have a certain level of strength. Each time you do it, you should keep your body as straight as possible, especially your legs and waist should not bend. Do at least one set a day, 20-50 each set. It is a good way to exercise arm muscles and strength.

2. If you get up early, you don’t have to rush. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors. Or try seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

3. To prevent local muscle fatigue while other muscle groups are not exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

4. On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set. If you persist for a long time, your upper limb muscles will grow faster.

5. Arm trainers are good things. You can use them a lot to train many parts of your body, mainly the chest and arms. But you have to pay attention to safety. There is no other reason.

I believe everyone is clear about how to build muscles. No matter how difficult muscle training is, you should not be discouraged. If you want to have a better figure, you always need to work hard. It may be tiring at the beginning and your body may not be able to bear it, but as long as you get through the most difficult stage, you will find that you will not only like sports, but your figure will also get better and better.