What are the most physically demanding sports?

Many male friends hope to build a muscular body, but these muscles cannot be built overnight, and muscle training requires relatively intense exercise. Some exercise methods are not enough to build large muscles, so you must choose the maximum amount of exercise for yourself, but many male friends don’t know what kind of exercise they should do to maximize the amount of exercise. Let’s learn about it together.

Arm exercises

1. Open your feet and lean forward.

2. Put your hands back and clasp your fingers together.

3. Lean your neck forward, stretch your arms and raise them high. Hold this position for 20 seconds and repeat two or three times.

The knees must not be bent at this time.

Abdominal massage

In addition to adjusting your diet, exercise is also essential. If there is excess fat around the waist, there is often excess fat in the abdomen as well. Therefore, you can try abdominal massage to eliminate excess fat. After bathing every night, use your palms to start from above your navel and below your sternum, and push and press from top to bottom, making sure to control the strength when massaging. Finally, massage around your belly button 100 times clockwise and counterclockwise. This method will be effective in a week.

Breathing slim waist

Diaphragmatic breathing can generate abdominal pressure and effectively tighten the lower abdomen. The diaphragm is the muscle that separates the chest and abdomen. Lift your arms high and expand your chest. Inhaling causes the diaphragm to rise significantly, while exhaling contracts the diaphragm. Diaphragmatic breathing allows nutrients to be delivered to every corner of the body. Practice 8-10 times every morning and evening.

Weight loss effect: Exercise arm muscles, make arm muscles firm, eliminate the problem of butterfly sleeves, and beautify body lines.

1. First prepare a bottle of mineral water or light dumbbells. Hold the bottle with both hands, stretch your arms upward, and hold the mineral water high above your head.

2. Bend your elbows and stretch them backwards. Stay for about five seconds. Then raise the bottle of mineral water back over your head and return to step 1. Repeat steps 1 to 2 ten times.

Remember to only move your arms, keep your back straight and don't lean back. You can take one or two bottles of mineral water according to your personal feel (slightly heavy, but not too heavy).

For example, you can exercise with dumbbells, but before doing this kind of exercise, you must do a good warm-up, or massage your arm and leg muscles. This is very helpful for your exercise and will prevent you from having muscle cramps during exercise. Or you can hold a mineral water bottle high above your head, which is also a way of exercise.