How can I build muscle effectively?

Do 100-200 push-ups every day, exercise after a long time, eat more fruits, it's good for your body.

Do more than 40 push-ups and sit-ups before taking a shower at night, the former exercises the chest muscles and biceps, and the latter exercises the abdominal muscles, which my classmates and I did when I was in high school, and the effect was obvious.

Find the most suitable workout method for you to achieve the best results.

You can do push-ups and sit-ups, which are economical and effective, and the food is high in protein, so you should eat small and frequent meals, and don't overeat.

Many foreign scholars have revealed that the state of the human body's ability to change day and night. 8 a.m. to 12 p.m. and 2 p.m. to 5 p.m. are the time when muscle speed, strength and endurance are at their best.

From 3 to 5 a.m. and 12 p.m. to 14 p.m., it is at a relatively low level, and if you are engaged in sports during this time, fatigue is likely to occur, and the probability of sports injury is high when the "load" is too large.

20 minutes What can you do? I think you should put 20 minutes on running. I trained with the sports students at the school for the long jump, which was about 2 hours a day.

The content is that the general 400 meters run to run 4 laps, and you have to always run on tiptoe, that is, the forefoot is on the ground. The center of gravity is going up, it's like jumping and running, I don't know if you can understand? There are also some special actions.

I don't mean to be sarcastic, just that 20 minutes is really not enough to warm up, and I don't know what your goal is, if you want to build muscle, you have to take 1 shift hour to train to be effective. Here's a suggestion for you, if you can run for 10 minutes like I said above. Then do push-ups in a group of 12 4-6 sets (if the muscles hurt badly, do it every other day) dumbbells can try to do curls or curls and stretches in the back of the neck and arms, and practice two heads and three heads in a group of 12 3-6 sets.

Dumbbell fitness program.

Move your joints and warm up for 10 minutes before exercising.

Course 1: Pectoral muscles, triceps reps Number of sets.

1. Lying dumbbell press (15---10) 4

2. Incline dumbbell press (15---10) 4

3. Dumbbell Flying Bird (18---12) 4

4. Dumbbell arm flexion and extension (15---8) 5

5. Dumbbell alternate curl (15---8) 5

Course 2: Shoulders and legs Number of sets.

1. Squat (15---10) 4

2. (Dumbbell lift) Sitting position Calf Lift (20---15) 4

3. Seated dumbbell shoulder press (15---10) 4

4. Dumbbell side lift (15---10) 4

5. Prone Birds (15---8) 4

Abs: Supine curl (25---12) 5

Each group rests for 1---3 minutes.

If you don't have anything to crystallize, you can't get there, you know? If you want to practice, insist on practicing every day, otherwise if you don't practice for a long time, you will go back! ~

Is it? If that's the case, generally, 500 push-ups in the morning and evening, 500 sit-ups, almost 3 months, you can do it, abdominal muscles and pectoral muscles, you can practice it, push-ups can be done 100 times in several times, sit-ups at least 200 at a time, and then, if you get to the back, you can pinch the time, generally 100 push-ups should not exceed 1 minute and 20 seconds, and 200 sit-ups should not exceed 5 minutes.

And to insist that if it's interrupted, there's no point.

Insist on running, single parallel bars, push-ups, sit-ups, dumbbells, tension machines, various balls and other physical exercises every day, it will have an effect, do not rely on the effect of drugs, it is poisonous and not good for the body.

Sticking to the exercises of single bars and parallel bars every day can best build muscles.

Stick to muscle strength training every day, do bench presses, squats, half squats, etc.! Eat more beef, drink protein powder if possible, and grow muscle quickly.

I don't know what kind of figure you are talking about, is it like Stallone? Then you have to practice with great intensity and a short period of time.

It is recommended to use dumbbells to exercise, or go to injections, muscles to train until sore, then injections, and then exercises, the fastest and most sculpted body.