What are the muscle building methods for men?

For male friends, a good figure is not just about being skinny. Only with a strong body can you look healthier and more masculine. So what are the ways for men to build muscles? Building muscles is not a matter of a day or two. You still need to be mentally prepared for this. At the same time, you also need to choose the corresponding exercise method according to the specific parts of the muscles, and the effect will be more obvious.

1. Push-ups: It is recommended to do 30 in a set (this is a strength exercise. If you want your muscles to grow quickly, increase the load to 12 in a set, that is, you will not have enough strength after completing 12). The movements must be standard. About 4 sets. You can also train your triceps at the same time. The standard of movement here means that it must be done well. If it is not done well, it will be greatly discounted.

2. Arm flexion and extension: You can use two chairs at home.

3. Lying dumbbell press, the movements are as shown in the picture. The weight depends on your situation, 8-12 in a set, 4 sets. If you have the conditions, you can do incline press, which mainly trains the upper chest muscles. Combine with flat press, 3 sets of each movement.

4. Flying bird, incline and decline, flat board is also OK.

5. Pull-ups can be done on the door frame at home. 12-14 per set, 6 sets. You may not be able to pull it up at the beginning, but as long as you persist, you will be able to do it after your own strength increases.

6. One-hand side-pressing neck flexion and extension: Starting position, one hand presses the right side of the head, and the other hand is crossed on the left side of the waist. You can sit or stand. Movement process: The hand pressing on the right side of the head pushes the head to the left side with force, while the neck is pressed hard to prevent it from being easily pressed down, but it is gradually pressed down. Then, the neck is used to lift the head upward and to the right, while the right hand presses the head hard to prevent it from being easily lifted, but it is gradually completely straightened. Repeat this many times until the neck feels sore. After practicing one side, switch to the other side.

7. Use a horizontal bar to do pull-ups behind the head. Do 4 sets a day, 5-8 in each set, and gradually increase the number! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating a horizontal bar). This action may seem simple, but if you do it more often, it will be effective!

The above article gives a clear introduction to the methods for men to build muscle, and I believe everyone has a clear idea of ​​it. Building muscle is indeed difficult, but as long as you can treat exercise as a habit and stick to it every day, you will see results. In addition, in the process of building muscle, it is also necessary to supplement various nutrients and energy.