Dumbbell
Building muscles is important because muscles help strengthen the body. Muscles assist you in performing daily living activities such as lifting and transferring. It may take awhile to build muscles, but a combination of muscle toning and sticking to a workout routine are the keys to building muscles in the long run.
Instructions
Build a Muscle Workout
1. Warm up. Do cardio for 10 minutes to warm up your muscles. This is important in a workout to build muscles. When you warm up your muscles before an intense workout, not only will you avoid injury, you will also be able to sustain the workout longer. Warming up is part of the preparation to build muscles.
2. Lift weights. Choose weights that you can carry comfortably and lift between 8 to 12 reps. When you can lift weights past 12 reps, it means that it's too easy for you, while less than 8 reps means that it's too heavy for your body. Having the right weights for your body is critical to building muscles safely.
3. Do a bench press. Bench presses are great for building muscles because they have noticeable results, especially in your biceps and triceps. Sit on a bench and grab on to dumbbells on each hand. Lay back and bring the dumbbells perpendicular to your chest. Extend your arms and raise the dumbbells overhead. Then, lower arms to starting position.
4. Increase your repetitions. To build muscle, you should challenge them progressively by increasing repetitions. If you constantly do a certain number of repetitions, your muscles will get used to this weight and will not increase in size. Challenging your muscles by increasing repetitions will introduce new stress to them, compelling them to build more to handle it.
5. Rest every other day. You need to let your muscles rest for them to start building themselves. Muscles build when they repair themselves from the stress brought upon them by your exercise routine. Resting will also help prevent over-fatiguing your muscles, allowing you to work out more to build them.
Tags: your muscles, build muscles, Build Muscle, Build Muscle Workout, building muscles