How to build muscle for men

Many men want to have strong muscles, especially eight attractive abdominal muscles. Men with strong abdominal muscles are more attractive and more popular with women. However, it is difficult to train abdominal muscles. The specific training time is long, and it is easy for people to give up because of the boring training. In fact, training abdominal muscles is not that difficult. The following is a detailed introduction to the methods of abdominal muscle training.

Bicycle pose: Lie on your back on a yoga mat and simulate pedaling a bicycle to alternately train your abdominal muscles. Bicycle pose can effectively work on the upper abdomen, lower abdomen, side abdomen and lower waist muscles; do two sets, 24 times each (12 times for each leg), and allow 30 seconds of rest between each set.

Supine Crunches: The most classic abdominal muscle training exercise, which mainly works on the upper abdomen. Place your hands behind your head during the exercise, and never use your hands to bend your neck to help your body bend. Do 3 sets, 10-12 times each set, and allow 30 seconds of rest between each set.

Lying Leg Raise: Lying Leg Raise works on the lower abdomen and lower back. For beginners or people with weak waist strength, you can bend your legs to do this exercise to reduce the difficulty. It should be noted that the legs should not touch the ground when swinging down. You need to do 3 sets, 10-12 times each set, and allow 30 seconds of rest between each set.

Woodcutting pose: Woodcutting pose is an effective exercise for training the lateral abdominal muscles. Due to the involvement of weight equipment, it can give additional stimulation to the body's muscles and achieve the effect of improving the abdominal muscle contour.

When exercising the abdominal muscles, you need to pay attention to the fact that the equipment used is mainly dumbbells. During the exercise process, each set of movements can be repeated about 12 times. After completing the exercise, you can have a rest time of 30 seconds to one minute before proceeding to the next set of movements. After the exercise every day, you should also actively supplement nutrition, such as drinking milk or eating eggs, so as to supplement protein and make the abdominal muscles grow.