How to grow muscles faster? How to build muscle quickly Exercise methods

If you want to exercise soon, training method: buy some creatine online, soak in water and drink a little before each training, and then arrange the plan according to which muscle you want to train. It is best to get your upper limbs down one day at a time, and drink a little creatine after training at the end to help you recover the next day!

Maybe we see a lot of male friends with muscles Some male friends are particularly envious, and they all want to have a figure like others, in fact, this is not very difficult, and we see a lot of gymnasts, everyone has a body of abundant muscles, which is shaped by long-term exercise, and each of us can master the scientific long muscle exercise method.

1. The position of the hands

Traditional sit-ups, in which the fingers of the hands are crossed behind the head, the head is often lifted with the help of the strength of the hands in the process of sit-up, which can easily cause neck muscle strain. The correct way to do this is to fold your hands in front of your chest and sit up with your abdomen instead of your arms. Generally speaking, the closer your hands are to your head, the more difficult it is to get up, so if you want to make it more difficult, you can fold your hands behind your head.

2. Power point

Traditional sit-ups require the feet to be immobilized, which puts a strain on the thigh and hip flexors, reducing the effect of the abdominal muscles. When the external force increases, the buttocks are often used to complete the sit-up action, which can easily cause damage to the front of the waist and the tailbone. Therefore, when using external forces, attention should be paid to the moderation of force.

3. The speed of doing sit-ups should not be too fast

Physical fitness requires more than 30 sit-ups in 1 minute, so many people think that sit-ups are fast, but they are not. The faster you do sit-ups, the less stress you will experience on your abdominal muscles. The correct way to do this is to slow down as much as possible, exercise the control of the abdominal muscles, and pay attention to the exhalation when you get up, so that the deeper abdominal muscles can be exercised at the same time.

4. The height of the up

After the traditional sit-up, you need to let the forehead touch the knee and then restore, that is, the upper branch rents the half of the body from the state of lying flat to 90 degrees quickly, in fact, before getting up to 45 degrees, the burden on the rectus abdominis muscle does not reach the heaviest state. Because in the initiation phase, the muscles of many parts work together. In the process of more than 45-90 degrees, due to the continuous shortening of the resistance arm from the center of the upper body to the fulcrum of the buttocks, the burden of the "crane effect" played by the abdominal muscles is getting smaller and smaller, and the burden of the rectus abdominis muscle does not reach the heaviest.

Only when the upper body is raised at 45 degrees is the best time for the rectus abdominis muscle to "resist growth".

The most important thing for muscle exercise is to master some scientific protection measures, many people have fish do not pay attention to protective measures and muscle strain injury, in this case, you can spray some Yunnan Baiyao spray, on the one hand, it can help us relieve pain, and it can also effectively help us ** this kind of problem.