How to build muscle most effectively for men

For men, having a muscular body is what they want most. They insist on going to the gym every day to exercise, just to shape their body and make muscles appear on their body. However, some men persist in exercising for a long time, but still see no effect. What's the matter? Is it because the method used is incorrect? In short, how can men exercise muscles most effectively?

1. Running

Running 2000-5000 meters every day can greatly improve the body's cardiopulmonary tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly building bodybuilding muscles.

2. Standing long jump

Do standing long jump 3 times a day in the morning, noon and evening, 25-50 times in each set. This is the fastest way to train leg muscles and lengthen muscle lines throughout the body.

3. Prone support

Push-ups are suitable for people who have a certain level of strength. Each time you do it, keep your body as straight as possible, especially your legs and waist. Do at least one set a day, 20-50 reps per set. It is a good way to exercise arm muscles and strength.

4. Sit-ups

Sit-ups are one of the most common ways to train your abdominal muscles. They do not take up space and are also suitable for doing at home. It is recommended to do more than 30 sit-ups at a time.

5. Dumb Bell

Friends who want to exercise their biceps can try dumbbells. By pulling the dumbbells with their arms, they can strengthen the local muscle exercise. Do at least 50 times each time to effectively strengthen the muscle shape.

It is very easy for men to build muscle. Just do the five exercises mentioned above every day. Especially running, push-ups and dumbbells are the fastest ways to build muscle in the shortest time. However, men should not fish for three days and dry the net for two days. If so, they will not be able to build muscle at all.