Muscle gain is associated with maintaining a healthy weight, protecting knee joints, and reducing the risk of injury as we age. This also helps prolong life. To maximize muscle growth, men need to exercise major muscle groups twice a week.
Note, the correct posture when exercising is one of the important things.
1. Push the dumbbells over your Head
This exercise helps increase shoulder muscles. To do the weightlifting head-on, start in a standing position and hold the dumbbells in each hand, holding them at shoulder-width. Push the dumbbells over your head until your arms are completely straight. Return to the starting position.
The goal is to do 3-4 sets of 8-12 reps.
2. Bending a person to pull the dumbbells
This exercise helps develop the muscles of the back, upper back and glutes. Hold a dumbbell in one hand and place it in the chair with your torso tilted forward. Shorten your arms to pull the dumbbells up but not over your shoulders.
Aim to do 3-4 sets of 8-12 reps.
3. Dips (photo fish)
This is a physical exercise that helps build the triplicate head, shoulders and chest muscles. To do the movement, start on the bar in parallel with your arms straight down, grasping the bar tightly. Lower your chest to the floor by bending your elbows and rotating your shoulders.
Lower until your upper arms are parallel to your torso. Push through both arms to return to the starting position.
The goal is to do 3-4 sets of 8-12 reps.
4. Push-ups
Push-ups are a body-weight exercise that affects the shoulders, chest, tricuspid muscles and core muscles without equipment.
Start in a plank position, lower your chest and body toward the floor by bending your elbows and shoulders while still tightening your core muscles. When the body is about 2.5 cm from the ground, push the force back to both arms to return to the top position.
Try to do 3-5 sets of 15 reps.
