How to train muscles

There are many ways to train muscles, but none of them can achieve the ideal effect in a short period of time. So how to train muscles? First of all, you should pay attention to warming up before exercise. If you start exercising right away, your body will inevitably not be able to adapt, and you may even suffer from sprains and muscle strains. Therefore, you must take it step by step, gradually increase the amount and intensity of exercise, and you will eventually achieve good results.

1. Warm-up exercises beforehand

Stretch your arms out and hold the gymnastic ball. Stretch your arms straight up to chest height, then gradually stretch them upward until they are close to your ears, while your feet move from being close together to being shoulder-width apart. Continue this process back and forth for about three minutes.

2. Single-arm support

Exercise parts: shoulders, leg muscles, posterior hip muscles

Lie on your side on a gymnastics mat and use the arm closest to the ground to support your body. Similarly, bend the leg closest to the ground backward and keep the other leg at a 45-degree angle to the ground. Then, slowly raise your other arm from your side, keeping your eyes on the fingertips of this hand. Because this movement is quite difficult, just hold it for about 20 seconds, then switch to the other side and do it again, for a total of 2 repetitions.

3. Abdominal muscle tightening ball exercise

Exercise parts: abdominal muscles, thigh muscles, arm muscles

Sit on the ground, use your hips to support your whole body, and gradually lift your feet about 10-15 cm off the ground. Hold the gymnastic ball tightly with both hands and do sideways movements to the left or right. This exercise really tests one's body balance. If you can't hold on for too long at the beginning, you can bring your feet a little closer to the ground, but remember not to put your feet on the ground, otherwise it will not have any beauty effect.

4. Karate Stance

Exercise parts: upper arm muscles, shoulders, inner thigh muscles, buttocks muscles

Spread your legs shoulder-width apart, with your feet pointed 45 degrees outward, and then half squat. Bend your hands and place them in front of your chest. This movement is very effective in tightening the inner thigh muscles and buttocks muscles. Each movement should last for 20 seconds and repeated 5-10 times.

I believe everyone is clear about how to train muscles. However, training muscles is not an easy thing and you still need to be mentally prepared. Secondly, you also need to make a plan according to your own time. If you have time during the day, you can go exercise outdoors. If you have time at night, you can choose to go to the gym, or exercise at home.