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​Stunning Ways To Build Your Muscles Strong That Everyone Should Know



To Select an appropriate exercise to build strong muscles, it is necessary to know about particular muscle groups and what absolutely is worth trying. For superior understanding, we have classified the muscles into particular muscle groups. Try these stunning ways that build your muscles strong that everyone should know.

1. Abdominal Muscles:-

The abdominal muscles, also known as abs, form the front part of the torso, i.e the stomach. It is critical to know that abdominal muscles are not likely to be stretched. They need to be strengthened instead. There are 2 most adequate exercises to strengthen the abs.

a.Twisting Crunches:-

How to do it:

  • Lie down flat on your back on an exercise mat.
  • Bend your knees and make sure the soles of the feet are flat on the floor.
  • Put both hands behind the neck and make sure the chin doesn’t touch the neck.
  • The gravity offers a resistance. Raise your back, pulling yourself up by utilizing the power of the abdominal muscles. Make sure you don’t twist your neck while performing the crunch. You have to twist your torso instead, in such a way, that your left elbow tips towards the right side, at the knee.

b. Leg Raises:- 

How to do it:

  • Lie down flat on your back on an exercise mat, with your arms lying on the ground by your sides and palms flat on the floor.
  • Slowly raise both legs at 90 degrees, so that they are in alignment with the hips. Gently bring down the legs at an angle of 45 degrees.
  • Raise them back again so that they align with your hips. Continue this workout for a minute or two, or till you can sustain.
  • Slowly bring the legs back on the ground and rest for a minute, and continue to exercise again.

2. Erector Spinae:-

The Erector Spinae are the muscles of the lower back. In the world of fitness, trainers maintain on strengthening the lower back a lot. The Cat Stretch is the most adequate workout for the lower back muscles.

  • As the name suggests, this exercise needs you to position your body like a cat. You need to get on all fours, on an exercise mat.
  • Imagine yourself as a table. Your arms should be just under the shoulders and knees just under the hips. Your shins should be flat on the ground, pointing backward.
  • Make sure your fingers are spread out and pointing forwards. You should be looking at the ground.
  • Now, slowly push your tummy towards the spine, so that your spine forms an outward curve. Stay in this position for 10 to 20 seconds and take long, deep breaths.
  • As you come back to normal position, gently breathe out. Do this exercise for 4 to 6 times again.

3. Gluteus:-

These muscles are the one in our buttocks. Squats and leg press are the perfect procedure to get a shapely butt.

a. Squats:- 

How to do it:

  • Stand straight with your legs two feet apart from each other. Extend your hands in front of your chest, so that they face forward. Take a breath.
  • Now, you have to keep the weight on your heels and bend your buttocks backward a little. Your knees would bend as well, causing your butt and thigh muscles to stretch. Keep your back straight.
  • Breathe out. Come back up to stand straight again. Keep going for at least 20 squats, initially. You may go up to 30-40 squats in one go if your stamina permits.

b. Leg Press:-

How to do it:

  • Leg presses are done using specialized equipment, i.e., the leg press machine. Position yourself comfortably on the seat of the machine and place your feet at a distance of one foot from each other, on the platform in front of you. Make sure your soles lie flat against the surface of the platform.
  • The knees should be perpendicular to the feet and in front of your chest. This posture ensures you are seated properly on the machine. Hold on to the safety handlebars on the side of the machine.
  • Now, take a breath and let it out. Push the platform forward with your heels till your legs become completely straight in front of you. The resistance offered by the weight of the platform helps strengthen the butt and thigh muscles.
  • Breathe in again; return to the original position by bending the knees to bring them in front of the chest and perpendicular to the knees again.

4. The Quadriceps:-

The quadriceps is the muscle in the frontal part of the thigh. The leg press and squats interpreted above are very much beneficial to build up the quadriceps. This exercise can also be done without dumbbells.

  • Stand straight with a dumbbell in each hand.
  • Put your right leg forward, approximately 2 to 3 feet, bend forward and flex the knee so that your shin is perpendicular to the ground. Flex the left knee as well, so that it almost touches the ground.
  • Stay in that position for a moment.
  • Use the heel of the right foot (the forward foot in this case) and go back to the starting position.
  • Repeat with the left leg forward. Perform the workout for the number of times advised by the trainer.

5. The Hamstrings:-

As told earlier, hamstrings are the muscles of the back of the thigh. Apart from squats, leg extensions and leg curls are the best way to strengthen and tone up the hamstrings.

a. Leg Extension:-

How to do it:

  • Take a position on the leg extension machine so that your back is straight against the support and your knees perpendicular to the ground. Gently hold on to the handlebars at the side of the machine.
  • Breathe out. Lift the leg pad upwards using the lower part of the legs by straightening your knees in front of you.
  • Take a breath. Come back to the starting position by bringing your leg down again. Repeat the workout.

b. Leg Curls:-

How to do it:

  • Take a comfortable position on the leg curl machine so that your back is straight on the support pad. Make sure the adjustments of the machine are tinkered according to your height.
  • Your knee should be perpendicular to the ground. The lower part of the leg should be right in front of the leg pad. Rest the lap pad in your lap, just a little below the thighs. Hold on to the safety handlebars of the lap pad.
  • Raise the legs to make them completely straight in front of you. This is the starting position. Pull the leg pad back with your thighs by bending the knees and hold on for a moment. Do not flex your torso. Use the power of your leg muscles only.
  • Breathe out and return back to the original position, and repeat the workout.

6. Trapezius:-

This muscle group is positioned in the mid-back and upper back. Learn the appropriate exercise for building muscles. Upright rows and shoulder shrugs are the two most adequate exercise for building back muscles.

a. Upright Rows:- 

How to do it:

  • Clutch onto the bar of the barbell at shoulder width while you stand with your back straight.
  • Pull the barbell upwards towards your shoulders. The wrists would twist slightly as you raise the barbell.
  • Take a breath while you lower the barbell. Repeat the exercise as advised by the trainer.

b. Shoulder Shrug:-

How to do it:

  • Hold a dumbbell in each hand and stand with your back straight. Keep your feet shoulder-width apart from one another.
  • Now, slowly raise your shoulders upwards as you normally give a shrug. Raise them as high as possible. Don’t push yourself too hard in the beginning.
  • Hold on for a moment and slowly bring them back to normal position. Repeat the exercise as advised by the trainer.

 

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About Vini

Dr. Vini qualified from the St Georges University of London in 2010. She has worked within the NHS since qualifying and in the private sector for the last 4 years. she has a vast amount of experience dealing with complex muscular-skeletal disorders and post-operative rehabilitation. She is very passionate about what she does and ensures she keeps up with the latest research by attending regular courses.

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