How to build muscles quickly and healthily? How to build muscle fast?

The first thing you need to do before building muscles is to warm up, running, leg presses and other exercises that move the body. Warm-up exercises should be slow, stretching your hands and feet slowly.

Here's a plan to build muscle with dumbbells, and if you're too young, find a way to exercise with your bare hands.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs about 3 times a week.

It is not easy to succeed in practicing a good high ambition at the beginning.

First of all, not all exercises are suitable for everyone, and those that are copied and pasted are despised here.

The human torso is the root of strength, and the large muscle groups are also mainly distributed on the torso.

Therefore, it is necessary to start with the torso and work the major muscles first, and then exercise the arms and legs.

Dumbbells are recommended for beginners (those who have not exercised are progressing very quickly, and the specific weight needs to be calculated).

Start by exercising the pectoral muscles, which are the easiest way to reflect the muscles of the body, as well as to strengthen the width of the shoulders.

Use dumbbells to train the chest muscles and anterior deltoid muscles.

The intensity of the exercise is 60% of the total amount of the first set

The second group is 60%.

The third group is 40%.

Let's say your limit is 50 reps, then the first set does 30.

Group 2 does 30 pieces.

Group 3 does 20.

Do it every other day.

The root of exercise is growth, so the muscles are not long when they are exercising, but when they are resting, only sufficient rest can ensure growth.

If you don't have dumbbells, you can use push-ups to exercise your pectoral muscles, but you need to be careful not to use force on your muscles when you hold your breath.

If you can't do it without holding your breath, you can try to practice with your mouth open.

**: 1. 50 100 sit-ups per day.

2. Skipping rope 100 200 per day.

Muscles: 1. 20 50 push-ups a day.

2. Raise 50 100 legs a day.

3. Squat 50 100 a day.

4. 60 100 dumbbells a day (not too heavy).

5. 20 50 vertical jumps a day.

Definitely effective, and the results are noticeable. That's how I got it!

Do it separately or together depending on whether you can stick to it!!

Hello, I'm a fitness trainer and I've taught Sanda before. I think you have to make yourself stronger at your age, or to have an advantage in street fights, mainly by practicing physical fitness and explosiveness. The workout method is:

Explosive push-ups are push-ups and high-fives, running 3 kilometers a day. Punch empty when you're fine. If you persist in this way for half a year, you will feel that the strength in your body will grow unlimitedly.

Do 100 push-ups and 100 sit-ups a day. Good luck with you.

30 sit-ups, 60 vertical jumps, 30 lifts with dumbbells, 10 standard push-ups, and 10 horizontal dumbbells. Practice every day, and keep it up.

Exercise with a stretcher or push the rod face with your hands for 10 minutes a day.