A person can build strong muscles and increase his strength. This can increase his charm. How to train muscles? You can train muscles through bent-leg deadlifts, dumbbell shoulder presses, barbell squats, etc. . So, what are the five major muscle training methods? Let’s take a look at how to train muscles.
Bent-leg deadlift
1. Stand with your legs in the middle of the barbell, as close to the barbell as possible, with your toes slightly outward and slightly wider than shoulder-width apart.
2. Keep your back straight, bend your knees and hips, and hold the barbell with both hands.
3. Pull the barbell up to the highest point. At this time, the legs should still be slightly bent and should not be completely straight.
4. Slowly lower the barbell.
Dumbbell shoulder press
1. Sit on a stool with a backrest, hold a dumbbell in each hand, place it on your legs, palms facing each other. Then use your thighs to lift the dumbbells on both sides, place them at your shoulders, spread your upper arms so that your palms are forward and your elbows are outward. Lean your back against the backrest. This is the starting position of the movement.
2. Stretch your arms upwards, lift the dumbbells above your head, and exhale at the same time. At the top, bring the dumbbells toward the center, squeezing your shoulders and holding for a moment.
3. Then slowly lower the dumbbells back to the starting position while inhaling. Maintain control of the dumbbells during the descent.
4. The above is a complete action, repeat the action to the recommended number of times.
Barbell Squat
1. Begin with the barbell on top of your trapezius muscles. Keep your chest up and your head facing forward. Stand with your feet hip-width apart and pointing outwards.
2. Bend your knees to lower your body, and push your hips back as much as possible in a controlled manner. This requires the knees to move forward. Make sure your knees are in line with your feet. Keep your torso as upright as possible.
3. Continue to lower your body, keeping your weight concentrated on the front of your heels. When your thighs and calves touch, reverse the movement and move the barbell upward.
Barbell Flat Bench Press
1. Lie on your back on a flat bench, with your head, upper back and buttocks in contact with the bench surface and obtain firm support, and your legs Spread naturally apart with your feet flat on the floor. Hold the barbell with an overhand (tiger's mouth facing each other) full grip (the thumb goes around the bar and faces the other four fingers). Hold your hands slightly wider than shoulder width apart.
2. Remove the barbell from the bench press rack and straighten your arms so that the barbell is directly above the collarbone. Sink your shoulders and tighten your shoulder blades.
3. Then slowly lower the barbell with full control., gently touch the chest slightly below the nipple. Then push the barbell up and slightly back so that the barbell returns to the top of the collarbone. The elbow at this time can be locked or not fully straightened. The shoulder blades continue to tighten.
Abdominal curls
1. Keep your back flat and lie on the mat, with your thighs and lower legs bent on the floor at a 60-degree angle.
2. Keep your feet flat on the floor and relax your hands on either side of your head. This will be your starting position.
3. Curl your upper body forward, tucking your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck, and shoulders. No positional movement occurs. Exhale as you perform this part of the movement and hold the contraction for one second.
4. Slowly lower into the starting position for your inhalation.
5. Continue alternating in this manner until all prescribed repetitions are completed.