How to build muscle for a 30-year-old man

Having a perfect and healthy body is the lifelong dream of every man. A healthy body can not only enhance the charm of men, but also give people a great visual impact. Many male friends start to pay attention to their body training when they are very young, so can middle-aged male friends still exercise? Today, I will introduce to you the methods for 30-year-old men to exercise their muscles. Let's take a look.

Half-leg lift: Lie on your back on a bench, place a soft cushion behind your waist, put your feet on one end of the rubber ring, and put the other end on the front end of the bamboo pole that passes through the bench surface. Hold the back end of the bamboo pole with one hand under the bench, and hold the bench surface at the side of your body with the other hand to maintain your body balance. Then, straighten your legs and raise them up. When they are raised to a 45-degree angle with the bench surface, stop and do static exercise. At this time, pull the hand holding the bamboo pole upward to stretch the rubber ring, increase the resistance of the world-famous leg lift, fully stimulate the abdominal muscles, and at the same time, the upper quadriceps are also well exercised.

Right angle sitting: Lie on the floor or bench with your hands on your hips to hold the floor or the bench to maintain your body balance. Then, slowly tighten your abdomen and lift your legs. The upper body and legs rise synchronously until they are at a 45-degree angle to the ground. Stay still and do static exercise. A partner can hold the shoulders and calves. While helping to maintain body balance, apply force to bend and press, opposing the strength of the practitioner, so that the practitioner's abdominal muscles are in a highly tense state. Hold for 20-30 seconds as a set, rest for 1 minute between sets, and practice 4-8 sets. This is a more difficult exercise of the "two-headed curl" movement, which can effectively develop the middle part of the rectus abdominis.

The above content introduces in detail the muscle training methods for 30-year-old male friends. Interested friends can try it out according to the above methods. There is no age limit for exercise and fitness. As long as you exercise in the correct way and step by step, you can achieve very significant results. The spirit of perseverance is the prerequisite for fitness.