How to gain muscle in a short period of time, is there a specific plan. I ll give you extra points

Because I'm also a sports student, if I have to increase it for a short period of time, I have to stick to it for at least a month, and I have to practice every day, I can buy a small dumbbell and combine sit-ups and push-ups, a group of 20, a group of 20 exercises. One hundred per project. If you can stick to it.

A month your muscles can be clearly noticed. Because you don't have a lot of equipment, that's all you have to say. It's about perseverance.

There is no effect for a period of time and long-term exercise is required.

If you want to increase muscle, there is only one way to exercise, and you can exercise more parts if you want to increase them, and there are no shortcuts.

For your reference, I think it's a good plus.

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

Here's how:

1. Pay attention to the dietary structure. Muscle growth is based on fat burning, so when building muscle, pay attention to energy supplementation.

2. Eat more eggs and milk, which are rich in protein and can be effectively converted into muscle.

3. Vegetables and fruits, while supplementing high-calorie food, we should also pay attention to supplementing vegetables and fruits.

4. Do more anaerobic exercise. Anaerobic exercise is the fastest way to build muscles, and most of it is a high-load, instantaneous exercise, which is very easy to eliminate nutrients from the body and turn them into muscles.

5. Doing sit-ups can effectively train abdominal muscles. When you do it, you have to get up faster and go down slower. Begin to inhale as you lie back on your back and exhale quickly as you lift up.

6. Doing push-ups can increase the muscles of the arms, waist and chest muscles. You can do it quickly a few times, then slowly a few times, and then cycle it in turn.

7. The use of dumbbells can effectively increase the muscles of the arms and latissimus dorsi, if you use dumbbells to squat, you can also exercise the leg muscles, it is recommended to choose 70% of the maximum weight you can pick up, you can do 6-10 groups a day, a group of 10 times, with an interval of three or four minutes.

8. Squatting can effectively exercise the thigh muscles, you can choose weight-bearing squats and ordinary squats, ordinary squats can be squatted with two heads in your hands, and weight-bearing squats can choose hand-held dumbbells or barbells.

9. Do more aerobic exercise, anaerobic exercise can quickly increase muscles, while aerobic exercise increases muscles slowly, but aerobic exercise is more beneficial to physical health, and the increased muscles are easier to last.

10. Running, you can increase the muscles of the legs, shoulders and waist, you should not run too fast when running, depending on your own pace, the best time to run is at night.

11. Spinning is an aerobic exercise in the gym, which can effectively increase your leg strength. A 40-minute spinning ride is all you need every day.

12. Playing ball, different balls can exercise the muscles of different parts of the body, such as badminton can exercise the muscles of the legs, arms, shoulders and waist.

13. Exercise in different periods, the best way to build muscles is to do it in several periods a day, and do not focus on one intensity training. But the best time is at night, when the oxygen concentration in the atmosphere is the highest, the person's senses are more sensitive, the coordination is also the strongest, and the blood pressure and heart rate are both low and stable, which is the time when the body is most adaptable.

14. Persistence, muscle training is not a matter of two or three days, you must always insist, if you give up halfway, the muscles may disappear after a period of time. There are many ways to exercise muscles, and the ultimate thing in exercise is perseverance and endurance, and only by fully adhering to it can you give full play to the potential of the human body and achieve the results you want. It is best to consult a fitness professional and ask him to propose a set of fitness plans according to his own situation, and he can stick to the plan by himself.

If you want to increase muscle mass, you can do push-ups, you can increase your pectoral muscles, you can do sit-ups, you can increase your abs, and you can do squats to increase your glutes.

How to increase muscle massIf you want to increase muscle mass, you need to exercise regularly, for example, to exercise the amount of alcohol in your arms, you need to do push-ups.

Hello, push-ups are the best exercise to exercise the pectoral muscles, the distance between the arms when doing push-ups has a great impact on the exercise of the muscles, the wider the distance between the arms to train the headquarters muscles, the narrower the triceps, if you want to train the middle of the chest faster, it is recommended that you use dumbbells to do bird movements, and the spring arm force is also good.

There are drugs to increase muscle mass, but they are not very good for muscles, and the muscle bundles become thicker, but the toughness is also correspondingly reduced.

Buy a spring pull and do chest expansion exercises.

But I personally think that muscles are dispensable. It's good to live casually.

Without protein powder, steroids, humans don't have big muscles at all...

Gym equipment: The spring bar has wooden handles at both ends, and a spring with a large elasticity in the middle, which is used to train the muscles of the upper arms and torso.

Long-distance running, you can lose fat. If you want to come quickly, run with weights. In addition, do push-ups, sit-ups, and three-dimensional squats every day.

Don't do it to exhaustion, that will lead to muscle injury, increase a few a little more every day, keep sticking to it, and the nutrition will keep up. After a month, there will be a big change.

Muscle growth is a complex process that requires no quick fix. Only scientific and reasonable muscle training and nutrition can achieve the purpose of muscle growth. Not fast.