How to build muscle? - letsdiskuss
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Ramesh Kumar

Marketing Manager | Posted | Health-beauty


How to build muscle?


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Yes, we know that most of us do not have enough time to exercise at the gym, “I am just too busy.” That’s the excuse we all give, but what if you can exercise your whole body with simple body moves? Just a few minutes of your daily routine and you are pretty much sorted. Try this ultimate muscle and strength building workouts to get a lean and ripped body. Try the ultimate muscle building exercises to pack in muscles.


1. Pushup :

The push-up is a great bodyweight exercise and works on a lot of muscles altogether such as the shoulders, the chest, and triceps muscles.

Here is how you do it :

Drop down to all fours keeping your feet together, keep your hands under your shoulders and keep your body aligned straight from the head to ankles. With your elbows tucked in, lower down your body until your chest is close to the floor but does not touch it.

2. Deep Squat :

Deep squats help in overall muscle development in the lower body working on a lot of muscles together such as quads, glutes, and hamstrings for overall muscle growth.

Here is how you do it:

Keep your feet at least shoulder-width apart and extend your arms straight out. Push your hips back and squat as much as you can.

3. Planks :

Planks are a great way to strengthen all your core muscles, some of the muscles worked are the ***** abdominis, the adductor complex the external oblique muscle, and the glutes.

Here is how you do it:

Drop into a push-up position on the floor. Bend your elbows and balance your weight on your forearms. Keep the alignment of your body right from shoulders to ankles. Brace your abdominal muscles while inhaling and exhaling slowly. Hold this position for another 20-40 seconds and keep at it for as long as you can. Lower yourself to the ground. Repeat this for at least 3 or 4 times.

4. Squat Jack :

Squat jacks are a great lower-body exercise that works on a number of muscles such as quads, glutes, and hamstrings.

Here is how you do it:

Put your feet together and use your hands to touch the sides of your ankles. Now get into a standing position and raise your head and jump into your sides.

5. Mountain Climber :

Mountain Climbers are a great exercise to move your heart rate up and working up most muscle groups in the body such as chest, obliques, deltoids, biceps, triceps, quads, abdominals, hamstrings, and hip abductors.

Here is how you do it :

Get down to a pushup position. Bring your right foot and bring it as close to your chest as possible, touching the floor with the help of your right foot. Repeat the entire exercise with your other leg That completes 1 rep.

6. Single-Leg Hip Hinge :

The single-leg hip hinge works your glutes and hamstrings and it boosts your foot and ankle strength to a great extent. It also improves your balance and stabilization.

Here is how you do it:

Stand on your right leg and raise your left foot behind you, keep your arms by your sides. Next, while you push your hips back try and reach for the floor as you lower your upper body and raise your left leg. Try and go for 10 movements per leg.



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Health, Wellness... | Posted


Never Sacrifice Muscle


Even when fat loss takes precedence, do your best to minimize catabolism (muscle loss). Why? Because muscle is pretty and it's metabolically expensive. Why would you want to destroy something that eats up calories and makes bodies look harder and tighter. And if you think your legs (or any other areas) are "too big" the worst thing you could do is try to atrophy them.

Don't get so weird about trying to lose weight or shrink body parts that you end up making yourself weak, skinny, flabby, and metabolically stunted. This is what happens when muscle gets the shaft. Weight train for the purpose of building more, not losing fat. Fat loss will happen easily and inadvertently if you become a fanatic about building muscle and being able to see that muscle.

Four Muscle-Building Tools

1. Power.
If the way you lift is always slow and controlled, look for opportunity to add more power movements. Schedule it in. Make explosive action an essential. Try Olympic lifts, kettlebell swings, depth jumps, broad jumps, and anything that forces you to use all the speed you've got.

2. Time under tension.
If the way you lift is always some variation of a power movement, then increase time under tension by slowing the eccentric (negative) portion of your lifts and controlling the weight. Try back-off sets, partials, and drop sets when you've exhausted yourself with full range of motion. Being able to lift a very heavy weight for one or two reps (though important) won't automatically score you conspicuous muscle mass. You have to earn it with increased time under tension. 

3. Strength.
If you're so obsessed with feeling a muscle burn and ache for tons of reps that you keep yourself from increasing the weight, then reprioritize. Strength is still essential. Find your one rep max. Test yourself and set PRs. Take the time to get out of your comfort zone with high weight and low reps.

4. Isolation.
Zero in on muscle groups that'll improve the look of your physique: delts, lats, and glutes are common key areas for women. Other areas naturally become jacked and gorgeous with the big basic compound lifts. But isolation can add even curvier curves right where you want 'em.
Contour your body with weight training. You've got all the tools.

Letsdiskuss


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