How to build a strong body? Many men are after a strong figure. A strong figure makes people look healthy. For women, a strong man is particularly safe. So how to train a strong body? Let's get to know each other.

How to build a strong figure 1 and strengthen abdominal muscles

Abdominal muscles should always be a pain in every man's heart. When I was young, I thought I had six beautiful muscles, but now I only have a beer belly with fat accumulation. If you keep exercising from now on, you can regain your youthful vitality.

Recommended equipment: sit-ups

Action essentials: supine on the instrument, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, and the body is like a flying fish. Cross your hands and hug each other on your chest. Use abdominal strength to get the back off the ground, but the lower back is still close to the ground. The action is just the compression of the abdomen, which bends the spinal bone, pauses for a while, and then uses the tension of the abdominal muscles to control it, so that the spinal bone gradually stretches downward and recovers.

Note: The position of hands has a direct influence on the pressure of abdominal contraction. Generally, there are three different placement positions: the simpler one is that the hands are naturally straight and flat on the side; The middle difficulty is to cross your hands and hold each other on your chest; The hardest thing is to put your hands behind your neck.

Sexy chest muscles

According to a recent online poll, the body part that men are most concerned about is the chest, even surpassing the appearance, arms, buttocks, smile and hair. If a man who loves beauty wants to make you charming and more charming, he has to make his chest stylish.

Recommended equipment: barbell bench press

Action essentials: lie flat on the bench, with the back of the head, upper body and buttocks close to the bench. The feet are naturally wide apart, about 30-40 cm. Hold the barbell with both hands, and the thumb covers the barbell to form a complete grip with the other four fingers, with the palm edge facing up. Lift the barbell from the bench, straighten your arms, vertically translate the barbell above the clavicle, and tighten the back scapula. After holding for a few seconds, slowly, steadily and controlled underground barbell until it is close to the chest.

Note: the back of the head and shoulder blades should be close to the bench, and the back waist should always arch naturally during the whole bench press, and the waist should not be subjected to extra force or deliberate force. Keep your muscles tense from beginning to end in training, not just when lifting barbells. Don't lock your elbow when pushing the barbell to straighten your arm, which will help keep your chest muscles tense.

Bodybuilding back muscles

Although the Spartans in "300 Warriors" are all naked, their elegant and compact backs are definitely natural hangers. The back plays a key role in the stability of the body. All pull-ups can exercise back muscles, such as up, back and down. However, due to the complex structure of the back muscles, it needs to be exercised in various ways and from different angles.

Recommended equipment: pull-ups

Action essentials: Exercising the back with pull-ups can increase the width of the back. Hold your hands a little wider than your shoulders, lift your body hard to make your jaw exceed the horizontal bar, and then control your body to fall slowly. Generally do 3-4 groups, 8- 12 times in each group.

Note: Don't shake your body during the movement, and don't fall too fast. The wider the grip distance, the greater the stimulation to both sides of latissimus dorsi.

Perfect biceps brachii

Having a strong biceps brachii should be every man's dream, because it is a symbol of strength, and tight arms can also bring women a sense of security. If you want to make the sleeves of a T-shirt stick tightly to your arm in summer, or let your girlfriend sleep comfortably on your arm, start exercising!

Recommended equipment: dumbbell bending

Action essentials: sitting on the equipment and putting your arms on the cushion can play a protective role. Hold the dumbbell with one hand, with the inside of the arm facing up. The arms should be moderately bent, and the elbows should be slightly bent. If you "stretch" too straight, it is easy to get hurt, you can bend 30-35 times.

Note: the final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.

How to build a strong figure 2 1, eat more.

Many thin people claim to eat much better, but in fact they don't eat much. More or less is a vague concept, not compared with others, but with yourself. For example, your daily diet can help you maintain your current weight. If you want to gain muscle, you need to increase your appetite on this basis.

Eating more is not eating indiscriminately. You should eat enough carbohydrates and protein, not sweets or junk food. Carbohydrate helps your athletic performance, and protein helps your muscle growth. If you find that you don't eat so much, eat 5 ~ 6 meals separately, or drink some muscle-building powder to supplement it. Of course, there is a premise that your stomach is fine. It is recommended that people who are not fat for a long time go to the hospital to check their stomachs first.

2. Do less aerobic exercise

Fat people should shut up and take their legs, mainly referring to aerobic exercise. Thin people gain muscles differently, so they need to do more strength training instead of aerobic exercise. Don't watch others exercise on the treadmill, you should join in the fun, and everyone should exercise according to their own goals.

3. Strength training intensity is increasing.

Thin people gain muscle in the first month or two, and the effect is obvious. Because there is no training before, doing some strength training will change. However, our body has a strong adaptability, and after adapting to the intensity of training, it will not increase muscle mass. Therefore, if you want to gain muscle, you need to increase the training intensity step by step.

4. Get enough rest and sleep

Muscle growth doesn't happen in the gym, but when you rest and sleep. You don't need to go to the gym every day to gain muscle. You're not in a bodybuilding competition. You train about three times a week, which is very intense. Usually rest more, don't stay up late, muscles will naturally grow out.