How can you refine a body of muscles in a short period of time?

1. The most valuable thing in a person is the muscles (biceps).There are only two muscles for a person. Therefore, a person's life should be spent in this way:

When a person looks back, he regrets that his muscles were not big enough, and he is ashamed that his muscles were not refined. Thus, when he was dying, he could say that I had devoted my whole life and all my energies to the most precious cause of my life—the forging of muscles for the emancipation of mankind. We must seize the time to build muscles, because even a violent illness or accident can end life and cause our muscles to atrophy.

2. With strong muscles, it is like a big tree, and its roots are deeply rooted in the soil, and even if the treetops are cut off, they will never wither because of it.

3 Thousands of muscles form a powerful transformer, forming an inexhaustible driving force.

4Therefore, in order to refine strong muscles, we must persevere, believing that muscles will be refined one day, why can't I train my muscles? Actually, there are only two answers. One, it's that you don't stick to the muscles every day.

Second, the method is very simple, as long as you do push-ups, you can practice, just run every day.

I also. I want to practice, so I keep doing it every day!

I'll give you a note:1. Go to the dock to do free porterage, 2. Run 10 km every morning or evening.

It's absolutely impossible for a short period of time unless it's a little muscle.

Fitness plans vary from person to person, so you should go to the Internet and do your own workouts, and remember to do relaxation exercises every time you do exercise.

If you want muscles, it must be a short period of high-intensity training, also called anaerobic exercise, as long as you can stick to practicing him for a few months of high-intensity training, but this may appear to be useless, because this is just a type of flexibility is very poor, if you want to have strength and type only by aerobic exercise slowly adjust, and even you can practice even horse steps without anything, which is very effective, or it will not be used as one of the foundations of our Chinese martial arts!

A few simple sentences can't be exhaustive. The long story was spoken.

1.Buy a fitness book for targeted exercises.

2.Ask a fitness trainer for advice and learn.

3.Make your own workable fitness plan.

4.Persevere, exercise.

5.** Some fitness programs to learn from experience.

Targeted upper limb strength!

It's not possible for a short time, it's okay for a year or two, you have to go to the gym and find a trainer.

It is necessary to arrange fitness reasonably, this is not urgent, otherwise the body will not be able to stand it, and the effect will be the opposite.

Correct and effective muscle training Nowadays, there are many teenagers with advanced consciousness who understand that only with toned muscles can they successfully seduce MM, but they are worried about how to exercise muscles and do not give face. In particular, large muscles such as abdominal muscles and thigh muscles are more difficult to strengthen. In fact, as long as you have the perseverance and confidence to build your muscles, plus the method I told you, you will be able to run naked on the street in 1 month.

First of all, I would like to explain to you how muscle growth works after muscle exercise. I think everyone has learned in biology that muscle fibers will not increase, but will only thicken. So why does muscle training make muscles bigger?

When you train your muscles beyond your limits intensely, you feel less and less energetic the more you get (of course, if you do 1324 standard push-ups to see if you get more and more energetic), why is that? That's because the muscle fibers have been damaged, and some have even broken! Well, of course you don't have the strength.

Then, you go home to rest, eat and sleep, and at this time the wound of the muscle fibers will heal, and you will accidentally overgrow, and it will be bigger than the original! (There, don't throw bricks). This is true, like if you have a fracture, when you grow, you mobilize proliferative cells, and when you stop proliferating, because the message queue is not efficient, it causes excessive growth, and many comrades in the physiological period of youth and happiness have broken their bones, and this is the reason why the height makes a revolution after the fracture.

It's the same with muscles. (Are you convinced?) When you take it, come up and clean up the bricks!

The domestic tofu scum project was thrown out by you. ）

After yelling for a long time, I just wanted to say something. (You lose!) You're still lost!

Muscle exercise should not be too frequent, you have to leave a period of time for muscle growth, the best interval is one day, that is, the same muscle exercise please keep every other day, if frequent muscle exercise, muscle recovery is not perfect, but has the opposite effect. It's also worth noting that you have to get your muscles hurt! (Look at you with a knife to cut your arm, you know that you are illiterate, my words are very subtle) try to do extreme exercise, that is, to do it all the time, and do three sets!

For example, if you do pull-ups, you can only do up to 10 at a time (lifting you), then do ten, rest for 30 seconds, do ten more (at this time you may not be able to do that much, then do what you can't do), rest for 1 minute, and do it again. More than three sets!

But! Attention, but! Don't do extreme exercises every time, it's not good for your muscles, and do an extreme workout every other muscle workout, so that the effect is better.

Here are a few effective ways to build muscles. Push-ups and pull-ups are two of the most effective and safe exercises that can be done. Various workouts for dumbbells are also effective.

Sit-ups and back exercises. Squatting, frog jumping. And if you really want to build muscles, here's a word for you:

Exercise when you don't want to do it, and rest when you want to do it.

Home Dumbbell Training Program:

1. Warm-up exercise for about 10 minutes, which can make the body sweat slightly.

Take your pick: jump rope, run, climb stairs, squat and stand up, etc.

2 Power exercises.

On the first day, target muscles: chest, movements: plank dumbbell flying bird 6 sets x8, plank dumbbell bench press 5 sets x8, push-ups: 6 sets x exert all effort.

On the second day, target muscles: back, movements: 7 sets x 8 single-arm dumbbell rows, 5 sets x8 bent dumbbell rows, and straight-leg deadlifts: 6 sets x 8.

On the third day, target muscles: shoulder, movements: 5 sets of dumbbell presses x 8, 5 sets of bent birds x8, single-arm dumbbell front raise: 5 sets x8, upright rowing: 5 sets x8.

On the fourth day, target muscles: humerus 2 humerus 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 8, narrow bench press 3 groups x 8, single arm neck and back arm flexion and extension 3 groups x 8, back arm flexion and extension 2 groups x 8.

On the fifth day, target muscles: legs, movements: scissor squat 3 groups x 8, single leg squat 4 groups x 8 pieces, frog jump 2 groups x 30 pieces, high leg raise 3 groups x 120 pieces, supine hip lift 3 sets x 8 pieces.

On the sixth day, target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 8, bent dumbbell rows 3 sets x8, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist 2 sets x40 pieces, flank curls 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pieces.

Exercise for 6 days and take one day off.

3. Aerobic exercise, choose the following exercise at will, do enough aerobic exercise for 10 minutes, have that feeling of hard work, and slow down when you can't persevere. The time is in 10-20 minutes.

A climbs stairs, B jogs, C skipping rope, D race walking, e runs in place 9

Muscles are the result of a reasonable and regular exercise and proper nutritional supplementation.

Exercise should be continuous, nutrition should keep up, and at the same time, exercise should not be too violent, which will damage the muscles.

Sound planning and diet plans.

1: Exercise the abdominal muscles 1 time a day, do a group of 14 sit-ups, slow down, do 4 sets, exhale when you go up (all movements), inhale when you go down (all movements), remember not to hold your breath.

2: Run every day, 30-40 minutes is more appropriate, variable speed running, speed should not be constant.

3: Standing alternately curl in a group of 14, do 4 sets, week 1 and week 5.

5: Biceps brachii muscles, spread the legs apart at 90°, put the joints on the legs, lift, a group of 20, do 5 sets, each time you can reduce the weight appropriately. Follow week 1 and week 5, after standing curls.

Push-ups week 2, 3 exercises, 12 in groups, do 5 sets.

Dumbbell rowing in groups of 14, do 4 sets of 2, 3, do.

Side flat weekly 3, 4 lifts, 14 groups to do, 4-5 sets.

Dumbbell press, week 2, 3, do.

Squat with both hands with dumbbells, do 4 sets in a group of 14, 1 or 5 exercises a week.

There is no quick fix to building muscle, and a proper approach coupled with consistency is good.

Insist on exercising every day College students basketball tennis swimming There are many options I think basketball is better.

The most commonly used, and the one I've seen the most, is push-ups before going to bed, plus sit-ups, then a hot shower and sleep.

First of all, let me explain that I am a sports student, a level 2 athlete. Everyone will do sit-ups and push-ups, but the key is in this hot bath. Moderate strength exercises will make you tired.

But if you want to build muscles, you must relax after training, so that it is possible to develop beautiful muscle lines. Everyone in our circle is known that after strength training, if you don't relax, it's better not to practice. Because of long hours of training and not relaxing, you will find that your muscles are up, but they are very hard and hard, and we commonly call "dead meat" and it is also the one we despise the most.

Because they only have shapes, and they are generally ugly, they just don't have that sense of harmony at all. It's like a pile of iron lumps on your body. So relaxation is necessary.

A moderate amount of training plus relaxation can give you structured muscles in the short term, of course, the hot bath here is relaxing, I believe LZ understands.

I'll give you a rough reference. 20 push-ups plus 30 sit-ups, preferably with your hands on the left and right of your ears, but without touching and of course not with force. When you do it, your hands are completely relaxed.

Remember. 20 of 30. This one is a group.

A few sets at a time is fine. This depends on the ability of an individual, and a group can also be.

It may also be because of the reason I have practiced before, I have not moved for a long time, for about 2 years, and I found that the abdominal muscles are almost gone, 2 sets a day, 1 and a half weeks, and the 8-pack abdominal muscles come out again. It doesn't take much time. Come on, landlord.

The goal of fitness is what is in the muscular language is muscle exercises.

Do push-ups every day, sit-ups, 30 push-ups per set, 1000 sets per day, 50 sit-ups per set, 1500 sets per day, I believe it will be soon.

There is no fastest, only persistence, 30 push-ups a day, 50 push-ups, 3 months will change a lot.

Swimming and running should both be effective.