The fastest way to build muscle, how to build the fastest way to build muscle

First of all, you have to know your physical condition, your muscles, fat, bones, so that you will feel like what you have to do, the method is not the same for everyone, there are those that are right for you, those who are not suitable for you, make your own training plan, and sometimes eat some foods that will help you and supplement breakfast: a small amount of beef or chicken.

1 egg and 3 egg whites (boiled in plain water) 1 apple for lunch.

200 grams of beef or chicken is fat-free or low-fat.

Milk (skim milk powder is sold in supermarkets) 3 egg whites.

Vegetables for a few nights, if you can, eat some shrimp. Eat some bananas while exercising.

It is not easy to exercise for more than two hours a day, generally 40-60 minutes at a time, and two to three groups a day is appropriate! On the first day, practice 100 upper muscles supine flying birds (do it in groups, preferably in a group of 20). 200 wide-arm push-ups with high feet (do it in groups, preferably in groups of 20).

On the second day, practice 200 sit-ups for abdominal muscles (do it in groups, preferably in a group of 20). Make 100 pieces of the group (do it in groups, preferably in a group of 20). On the 3rd day of leg exercises, squat 200 (do in groups, preferably in groups of 20).

Climb stairs to sore legs. On the 4th day, go for a run, exercise the muscles of the whole body, and put them together to make the muscles look more natural. Pay attention to the swing arm.

Then speed run exercises. Day 5 does Day 1. Day 6 does Day 2.

Day 7 only climb stairs (slightly) and rest.

First note: the intensity of the workout depends on your ability, (you can add a little more weight). Immediately after one set, relax for a minute, then the second set, and do this for about four to five sets in a row.

Second: the number of amounts in each group should be the same. Third:

If you want to train until your muscles feel sore, you can take a hot bath to relieve fatigue. Fourth: Supplement more high-protein foods, but not picky foods.

Another suggestion: the strength of the lower limbs should also be exercised, otherwise it will be uncoordinated.

Running: Insisting on long-distance running every day can greatly improve the body's cardiopulmonary function tolerance, and at the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles. Standing Long Jump:

Standing long jump is the fastest way to train your leg muscles and lengthen your whole body. Push-ups: Push-ups are a great way to build muscle and strength in your arms.

Dumbbells: Exercises to strengthen local muscles by lifting dumbbells from the arm. <

1. Running: Running 2000-3000 meters every day can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, which is the basis for quickly training bodybuilding muscles.

2. Standing long jump: Standing long jump is divided into 3 groups in the morning, noon and evening, each group does 25 50, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.

3. Push-ups: Make the body as straight as possible every time, especially the legs and waist can not be bent, and do at least 1 group a day, 20 50 per group, which is a good way to exercise arm muscles and strength.

4. Sit-ups: Sit-ups are one of the common ways to train abdominal muscles, which do not occupy the space and are also very suitable for carrying out at home, and it is recommended to do more than 30 sit-ups at a time.

5. Dumbbells: Through the lifting of dumbbells by the arm, strengthen the exercise of local muscles, at least 50 each time, in order to effectively strengthen the shape of the muscles.

6. Swimming: You can go to the indoor swimming pool to swim a few laps every day, swimming is more effective and faster than running to train muscles, and the muscle lines will be more slender and beautiful.

1. Push-ups. Push-ups are suitable for friends who have a certain strength base to do, each time you do it, you should make your body as straight as possible, especially the legs and waist can not bend, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

2. Sit-ups. Sit-ups are one of the common ways to train abdominal muscles, which do not occupy space and are also very suitable for being carried out at home, and it is recommended to do more than 30 sit-ups at a time.

3. Rotation movement. Unlike the chest expansion exercise, which is cautious and unsuccessful, the rotation exercise will strengthen the muscles of the left and right parts of the back respectively. When turning to the left, the muscles in the left half of the back are exercised, and vice versa.

When doing the rotation exercise, you can stand with your legs naturally apart and stand up straight, and do not rotate your legs when you turn. Or sit on a mat and straighten one leg, then curl up the other leg and do a twist with only your upper body.

4. Use dumbbells to do a bent row. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg, stretch your right leg straight, and hold a dumbbell in your right hand to row from top to bottom for half an hour at a time; Then switch to your left hand and hold the dumbbell and repeat. It mainly exercises the latissimus dorsi.

5. Horizontal bar or fitness machine figure eight frame exercises. The horizontal bar exercise mainly exercises the latissimus dorsi, the wide-grip horizontal bar exercise helps to widen the shoulders and develop the back muscles, and the narrow grip horizontal bar lengthens the latissimus dorsi. Here's how:

Try to hold the horizontal bar or figure-eight frame on the fitness machine as wide as possible with your hands relaxed. Then bend your arms and pull up until your chest is level with the bar, or at least the Adam's apple or the back of your neck is level with the bar, then lower it down and restore, and practice 5-10 times a day according to your physical condition.