What is the most complete muscle training method?

In today's society, both men and women have higher and higher requirements for body shape, so fitness has become a part of life. Men often pursue muscle and strength training, but some men often fail to get the hang of it and do not see any muscle growth after exercising for a long time. There are many muscle training activities, such as running, standing long jump, push-ups, sit-ups, etc., which are all good ways to train muscles. Here are some ways to build muscle.

Standing dumbbell hammer curl, key training areas: mainly bodybuilding brachialis and biceps muscle groups. B. Starting position: Stand upright or sit with your arms straight and hanging naturally, holding dumbbells with your palms facing forward. C. Movement process: Bend both upper arms with the elbows as the axis through the sides of the body and hold the dumbbells. Tighten the upper and forearms, pause for 2-3 seconds, then exhale, hold the dumbbells and slowly lower them back to the sides of the body, and repeat the exercise. D. Training points: When doing curls with a neutral grip, keep both upper arms still and hold the bells with straight wrists. Do not use the inertia of the upper body swinging.

Standing single-arm reverse curl with a puller, key training areas: mainly bodybuilding biceps and brachialis B. Starting position: stand naturally, with feet shoulder-width apart, chest up, abdomen in, and waist tight. Stretch your right arm down by your side, holding the handle with your palm facing forward. C. Action process: inhale, bend your elbows and slowly pull the tensioner upwards to place your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly return to the starting position, and repeat. D. Training points: When pulling up, keep your upper body straight and do not swing your elbows back and forth.

If you want to grow strong muscles, you can't just rely on exercise to achieve the goal, you also need to pay attention to dietary supplements. For example, if you want to grow more muscle, you should supplement more protein. During the exercise process, you can eat 6 times a day. Among these 6 meals, at least 3 of them should contain sufficient protein.