Men nowadays give importance to taking care of themselves to look good. Not only in terms of handsomeness, face, hairstyle or dressing, but also give importance to taking care of their own body to have muscles and six-packs to have a good figure and proportionate shape. Therefore, we see many young men going to the gym to build muscles and create six-packs.

Exercising to make your body strong may not be difficult. But exercising to build muscle, whether in the arms, legs or chest, may not be easy. Because you have to exercise with the right posture, lift enough weights to let your body build muscle. And there is also the matter of food that your body must receive nutrients, especially protein that is sufficient to use to build muscle. And there are many other factors that are variables in exercising to build muscle, such as getting enough rest, exercising for a long time, etc.

However, exercise to build muscle that men can do easily, without complications or needing a lot of equipment, and can be done at home or anywhere, no need to go to the gym, is to exercise to build muscle with Body Weight or Weight Training Exercise, which is an exercise that uses your own weight or your own weight combined with external resistance as resistance to build muscle, which is an effective way to increase muscle strength.

5 exercises to build muscle

1. Tricep Dip: Strengthens the triceps muscles

The first recommended pose is to train the triceps muscles by sitting with your knees bent and your feet flat on the floor. Place your palms flat on the floor behind you, turning your hands so that your fingers face your torso in front. Then, lift your hips off the floor and slowly bend your elbows as you lower your torso to the floor, ยูฟ่าเบท then push back up. Repeat 12-15 times per set, 2 sets.

2. Squat: Squat

Many people probably know the squat position very well. To do this exercise, stand with your feet shoulder-width apart, arms at your sides or raise your arms in front of you for balance. Then bend your knees and lower yourself until your thighs are parallel to the floor and your back is straight. Be careful not to bend your knees until your knees go beyond your toes. Repeat 15-24 times per set.

3. Crunch: Exercise your abs

Muscle building exercises for men are not just about building muscles in the arms, legs or chest. But building muscles in the abdominal area or creating six-packs are also necessary to do together to make the body proportionate and exercise every part of the body because the muscles in each part are connected. To do the Crunch position, lie flat on the floor, bend your knees up, and touch your hands behind your ears, with your lower back flat on the floor. Then lift both shoulders up from the floor no more than 3 inches and then return to the original position. You should not press your chin against your chest or use your hands to pull your neck up.

4. Shoulder Press with Lunge: Exercise your shoulders and legs.

This position requires equipment, which is a resistance band. To do this exercise, step forward with your right leg, place the resistance band under your right foot and hold both ends of the resistance band. Then bend your knees and lower yourself down like in a lunge position, while raising your arms above your head. Slowly lower your arms back to the starting position and repeat 12-24 times on each side.

5. Bicep Curl: Exercise the muscles of the front of the upper arm.

This pose requires the exerciser to stand up straight with feet hip-width apart. Place a resistance band under one or both feet. Straighten your body and tighten your hips. Hold both ends of the resistance bands with your arms straight at your sides, with your palms facing forward. Then slowly bend your elbows to lift your arms up and slowly lower them back to the starting position. Do 12-24 repetitions for 2 sets.

Exercise to build muscle for men, in addition to having the correct posture, the behavior both before and after exercise is also necessary to be done correctly because it affects the muscle building of our body. That is, before exercising, you must warm up for 5-10 minutes. After exercising, you should relax your muscles or Cool Down for about 5-10 minutes, including stretching your muscles every time as well.