We’ve all been at a point where we weren’t satisfied with our physique. Either we don’t have enough weight, we have too much, or just want to improve something minor. Regardless of the motive, building muscles and staying lean is something we should all aspire towards. That leads to a more active and healthy lifestyle, so what’s not to like?
Benefits of building muscles
Building muscles is a great activity for your health and overall well-being. By building muscles, your metabolic rate increases, which causes your body to burn more fat. It also improves our strength and stamina, making us ready for any upcoming task, no matter the difficulty. Muscles also support our joints, so lifting weights actually reduces joint pain, if done correctly. One of the great benefits of working out and building muscles is an overall improvement in our cardiovascular systems, making our hearts healthier in the process. By lowering visceral fat, we also lower the chances of getting cancer. Not to mention, of course, that our body is more durable and less injury-prone, which gets progressively more important as time goes on.
Physical benefits are endless, but we have to weigh in with the mental ones as well. Strength training can literally decrease anxiety and depression all the while making you happier in general. Even if there were no scientific reasons behind it, some people just need to overcome that one obstacle that seems impossible. Lo and behold, after putting time into it, it becomes everything but impossible. You instantly become happier because you have achieved something hard, something that you were not able to do before. It’s also one of the greatest stress releases, which is extremely important nowadays. Not only that, but it also boosts our brain health and power. For instance, high-intensity weight training improves the flow of oxygen, blood, and other nutrients in our brains. This all leads to a longer lifespan with improved quality, also known as healthy aging!
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What exercises to do to increase muscle?
- Push-ups on the loom
This exercise is great for building triceps muscles. Beginners can perform this exercise by placing their hands on a bench and their feet on the floor. When you gain more experience you can switch to a loom and add the appropriate weight. If you are still on the more experienced side, feel free to add extra weight.
This is one of those exercises that we can say are classic. This is one of the more complex exercises for building back muscles; and all the muscles of the back. There are a lot of variations of the joints – there are a lot of devices with which you can work the joints, you can add weights, and the like.
King of all exercises! The squat will activate several types of muscles in the body, especially the middle of the body and the large muscles in the lower body. Do a squat so that it seems natural to you. Feel free to use weights that will make the process more difficult for you!
- Bench press
This exercise is primarily for exercising the pectoral muscles, deltoid muscles, and triceps. It can be performed in different ways to activate each muscle. If you use a flat bench, the muscles of the middle part of the chest will be activated. And if you use a hair bench, the upper chest muscles will be activated. If you opt for a hair bench but with your head down, the lower chest muscles will be activated.
This exercise will activate the muscles of the whole body, especially the back, thighs, abdomen, legs, and buttocks. There are several hand positions you can try, e.g., an alternating grip. Feel free to use straps as well.