How do men build muscle?

I believe that many male friends have a belly before they reach middle age. This is mainly due to irregular diet and long-term lack of exercise. The protruding belly not only represents the imperfection of the body, but also poses a great threat to the health of male friends. So how can men build up their muscles and effectively eliminate the belly? Let's find out below.

The "general's belly" formed by the loss of elasticity of men's abdominal muscles is closely related to many common diseases such as high blood pressure, heart disease, diabetes, etc. Therefore, middle-aged men should focus on muscle training, among which abdominal muscles are the most important.

The easiest way to train your abdominal muscles is to bend down. Bend your waist, stand your legs straight, and let your arms and head hang in the air. Do not force yourself to touch the ground with your hands. Try to relax as much as possible, then stand up naturally and stretch your back and leg muscles. Stop for about 1 minute and repeat 3 times. Do it twice a day for 2-3 months and you will see results.

In addition, sit-ups are also a simple and easy way to exercise the abdominal muscles. If it is difficult at first, middle-aged men can also try lying flat on the bed, straightening their legs together, and lifting them up close to the chest.

In order to enhance the whole body muscle strength, middle-aged people who have time should also do some low-intensity aerobic exercises for the leg, back and arm muscles, such as swimming, running, mountain climbing, etc. If supplemented with strength equipment training, the effect will be more significant.

The above article introduces how men can build muscle. In addition to some simple and basic exercise introductions, we should also pay more attention to diet. Don't be too full at each meal, just be 70% to 80% full. Don't sit down immediately after a meal, but stand for ten minutes. If you want to have beautiful muscles, I hope that male friends can persist. Short-term persistence will not have obvious results.