Many female friends think that muscular men are handsome and handsome, and muscular men are also very popular with women in today's society, but not every man will have a whole body of muscles. If you want to have strong muscles, you must exercise more at ordinary times. In fact, there are many ways to help us exercise our muscles. Many men will choose to go to the gym to exercise. What are the ways to exercise muscles in the gym?
First, the method of combining static and dynamic.
The method is to combine dynamic exercise with static exercise, moving first and then static. That is, first do dynamic exercises to the limit, and then fix them at the angle of the part that needs exercise for 6-8 seconds, and you can practice 2-4 groups.
For example, combine static bending with dynamic bending (biceps brachii) for 6-8 times with 60-70% weight, then fix the elbow joint so that the included angle between the upper arm and forearm is 90 degrees for 6-8 seconds, and make 2-4 groups.
Second, the combination of restraint and concession.
Exercise with strength (restrain contraction). Repeat 5-6 times, and then do 2-3 concessions after failing. This combination can stimulate the muscles at a deeper level.
Third, the first failure method
This is an effective method to increase muscle circumference at present. What it does is. If you want to develop that piece of fat, you should first choose local muscle exercises that only develop this muscle to train, do 6- 10 times until you are exhausted, and then run to another equipment within 3-5 seconds to do a comprehensive muscle group exercise focusing on developing this muscle, reaching the limit of 79% weight. In this way, the muscles will feel great stimulation when the four groups train alternately. According to research, this can effectively stimulate muscle growth and promote its development. Examples are as follows.
The method of developing pectoralis major muscle according to the principle of aging first;
The local effective exercise of developed pectoralis major is supine flying birds, while the exercise of developed pectoralis major and other comprehensive muscle groups is wide-grip bench press. Besides pectoralis major, triceps brachii, anterior deltoid muscle and serratus muscle can also be developed. If you combine supine birds with bench press training, the effect will be as good as simple training.
Fourth, fatigue first and then repeat method
Do full muscle group exercises first, and then do local muscle group exercises. If there are at least four muscles involved in bench press, the main part of the exercise is pectoralis major, and the triceps brachii does not participate in the force to the maximum extent. According to the principle of fatigue first and then repetition, first practice bench press (using super-group number method), then lie on the bench and lift dumbbells to do flying bird exercises.
Five, continuous weight loss methods
Start to reach the limit with heavyweights (8- 10 times); Then before reaching the limit, the partner will lose weight (4-6 times, then the partner will lose weight again, and then repeat the limit (about 4 times). Doing this for about 3 groups in a row makes the muscles extremely nervous and get the greatest stimulation.
For example, supine press (bench press) (80 kg +70 kg +60 kg) /(8 times +4 times +4 times) is a big group.
Another example is; Station bends (35 kg +30 kg +25 kg) /( 12 times +6 times +4 times) are a large group.
Six, continuous weighting method
The method is to do a light movement first, then finish the exercise easily, then increase the intensity of exercise to make the muscles feel, and then increase the intensity of exercise until they can't get up. This method of constantly strengthening and deepening stimulation improves the sharpness of muscles.
In fact, there are many men who want to be in good shape, and muscle is a standard to measure a man's figure. The methods introduced above can be chosen by male friends according to their own actual situation. It will be more popular for female friends to exercise bodybuilding muscles, which is also very beneficial to the body.