How to build muscle at home

Having a perfect body and strong muscles is what every male friend dreams of, so now more and more friends have certain plans for exercising their muscles. We often see male friends working hard to exercise their muscles in the gym or other places, because having a strong body can give the other half a great sense of security, so today we will introduce to you several ways to exercise your muscles at home!

1. Frequency: I train my abs every other day. Even though most people only train three times a week.

2. Quantity: Although many people do hundreds of sit-ups at a time, I suggest that you choose 2 to 4 exercises that are most effective for you, do only three sets, 30 to 50 times each set, and each set should reach complete exhaustion. My ab workouts never last longer than 15 minutes.

3. Weight: The heavier the weight used when training your abdominal muscles, the more likely it is that your movements will be irregular, and it will also make your waist thicker. The idea that you can burn more fat by gaining more weight is wrong. Therefore, it is recommended that you use tension and control instead of weight, and use your mind to apply external weight to tighten and stimulate your abdominal muscles.

4. Continuous tension: When training the abdominal muscles, you should keep them tense throughout the entire set, and do not let them relax, whether at the beginning or end of the movement. Always go to complete exhaustion. Do each set to complete exhaustion. Don't count the reps. Continue until you can no longer contract your abdominal muscles. You don't have to stretch your abdominal muscles completely. Don't arch your back but keep your chest slightly tucked in. In order to focus the tension on the abdomen. The straighter your upper body is stretched, the more your hips are involved, which not only reduces the stress on your abdominal muscles but also increases the risk of lower back strain.

5. Training movements: I usually only use three exercises. And avoid monotony by changing their order frequently. Here are three of my favorite exercises:

6. Sit-ups: Lie flat on the ground with your calves resting on a bench. Then contract your shoulders and create an arc in your upper abdomen, as if you are rolling forward. I don't push my head forward so far that it touches my legs when I do the exercise because that means my back will be off the ground and my hips will start to take on the work that should be done by my abdomen. As I descend, I slowly lower my shoulders back to the ground, never relaxing my abs. Many people like to hold their hands behind their head when doing this exercise, but most of the time, all they do is pull their head forward.

7. Hanging leg raise: When doing this exercise, you should first pay attention to avoid swaying, keep your body tense, and control the speed of the movement. To hit my intercostal muscles, I rotate my knees side to side, which also works my obliques. The key to correctly raising your legs is to extend your hips slightly forward. If you simply "raise your legs", it will certainly be comfortable, but that will only stimulate your buttocks instead of your abdominal muscles. If you do it my way, the exercise is very hard, but it will fully stimulate your abdomen. The speed of the movement varies from person to person, but you should make sure that the leg lowering process is slow. To prevent swaying. Remember: your goal is to train your abdominal muscles. Not to lift your legs in any way you can. If you find it difficult to do this movement with your legs fully straightened, you can do it with your knees bent. When your abdominal muscles become strong, you can gradually straighten your legs. Seated leg raise: This movement can better stimulate the lower abdominal muscles. Sit on the edge of the bench, extend your legs forward and downward, lean your body back about 10 degrees, and hold the edge of the bench to keep your body balanced. Do not bend your knees and raise your legs up. Until your toes are parallel to your eyes, then control. Control and tension are crucial throughout the movement. The slightest negligence may cause lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on a bench to do this movement, which will cause arc tension between the buttocks and abdomen and the lower abdomen, and concentrate more tension on the buttocks instead of the lower abdominal muscles.

In the above article, we mainly introduced in detail the methods of muscle training. For male friends who want to have a perfect body, we suggest that you carefully read some of the methods we introduced above. These methods are also relatively effective. So start exercising your muscles today. I believe you will get the body you want.