1. If you want to gain muscle growth, practice squats quickly.
When the body moves up or down, it will stimulate hundreds of muscles in the body. The main point of action is our thigh muscles, and other muscles play a stabilizing role. The muscle fibers of the whole body are destroyed the most during squat, and the muscle fibers become thicker and the muscle volume increases after recovery.
2. If you want to increase the width of your back, it is best to pull it down with a wide grip and a high position.
As many friends know, this movement has played a prominent role in the growth of shoulder width. Research has proved that it is much more effective than forward grip and backward grip. During exercise, muscle fibers participate in more exercise, which leads to faster back muscle volume increase and better lateral muscle development.
If you want to grow the whole deltoid muscle, then practice dumbbell press.
As we all know, the muscle in the middle bundle of deltoid muscle is the largest one in deltoid muscle, which is much larger than the front bundle and the back bundle. When we do dumbbell press, we can stimulate the muscles in the deltoid muscle, improve the circumference of the middle bundle muscle and enhance the width of the shoulder muscle group. Therefore, dumbbell pressing can enhance the circumference of deltoid muscle and make shoulders wider and fuller.
4. If you want to strengthen the biceps brachii of the upper arm, do a short-distance reverse grip pull-up.
In the process of short-distance reverse grip pull-ups, the stimulation of biceps brachii contraction and extension is enhanced. Under the stimulation, we can master the balance of the body well, so that many muscles and nerves will be concentrated in the exercise, and the whole movement of biceps brachii will be more natural.
5. If you want to increase the circumference of upper arm triceps brachii, arm flexion and extension is your first choice.
Friends who have practiced this movement know that arm flexion and extension is actually a multi-joint exercise, but in the process of exercise, having a single joint of shoulder and elbow will increase its range of motion, make it move more freely, and the negative weight will also increase accordingly, so that the stimulation of muscles will be strengthened, and the lateral volume of muscles will also increase, making our arms look stronger.
6. If you want to grow the muscles on the back of the thigh, practice Romanian hard pulling.
Good friends all know that hamstring muscle, mainly hamstring muscle, has a strong contraction stimulus to hamstring muscle at the initial stage of hard drawing. With the decline of barbell, the stimulation of hamstring muscle is enhanced, and the overloaded barbell can be pulled hard to build a solid hamstring muscle.
7. In order to enhance the strength of the overall abdominal muscles, belly rolling is the best.
Abdominal tummy tuck is the best way for abdominal muscle training. As long as one kind of exercise mode is changed in training, the abdominal muscles will be stretched and contracted to the maximum extent, the stimulation will be enhanced, and the abdominal muscles will become perfect.
8, want to enhance the strength of the body's core muscles, do flat support.
The flat support exercise is simple, and the freedom of the exercise field is not restricted. Old people and young people can practice. Its biggest feature is that its arms are at 90 degrees and exercise until it is exhausted, which will stimulate the core muscles for a long time and enhance the exercise endurance of the core muscles.