What kind of exercise can help us grow muscles?

For male friends, you all want to have eight-pack abs, but the reality often causes you to have a belly. This is mainly because we lack exercise and do not control our diet in daily life. Therefore, we recommend that you should exercise appropriately in your life, such as doing push-ups, or running, etc. These exercises can exercise muscles.

Seated flexion and extension with dumbbells held in both hands: This movement uses a heavier weight, and the number of times is reduced accordingly, 6-8 times per set, and do 3 sets. Hold a heavy enough dumbbell with both hands, palms up, arms straight, place the dumbbell above your head, and then control the flexion and extension movement. The position of the elbow joint is not important in this exercise, because the weight of the dumbbell has put the elbow joint under great pressure, and it is impossible to move too much. Similarly, due to the heavy weight, it is almost impossible to do peak contraction. But one thing is very important, that is, you should try to make the triceps congested when doing the exercise.

The movement must be standardized. Do not shake your body back and forth, and do not use your body weight to press the rope down. Only use the strength of your triceps, try to clamp your body with your elbows, the range of motion should be full, and do peak contraction at the bottom. I do not use the pyramid weight gain rule, I use the same weight for each set (3 sets × 30 times). Because I keep the number of times high, the last few times of each set can feel like I am training with thousands of pounds of weight.

The best way to train your abdominal muscles is to do sit-ups, 100-200 each time, 20-30 as a set, and do at least 5 sets. Push-ups can also exercise your abdominal muscles. Remember, when exercising, you must not do them all at once until you are tired. You have to do them in groups to be effective. Generally, you should do about 100 each time, divided into at least 5 groups, depending on your own situation.

According to what kind of exercises can effectively grow muscles introduced in this article, I believe you all know that lifting dumbbells, practicing push-ups, and jumping rope can promote muscle growth, so we recommend that you should practice muscle training methods in your life and develop good sleeping habits.