How to build a strong muscle in a short period of time is like the question Thank you

Beef, eggs! All of them have a certain effect on muscle training. Keep your muscles in a state of fatigue for a while every day! After a week, there will be a noticeable change. Oh.

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.

It's not impossible to have a whole body of muscles, it's mainly you, as long as you have patience.

No more excuses. We don't want to hear that you don't have time to exercise. Or regular visits to the gym are inconvenient for you.

Or where do you think it would be more beneficial to spend your membership dues elsewhere? If that's what you think, well, we've got a workaround here that can solve all of your excuses. The first is that you can exercise without leaving home.

With your gym membership fee, you'll be able to buy the basic equipment for a better fit: a flat stool, four dumbbell bars, and 150-pound (68-kilogram) plates. And just like that, you've turned your house into a power house.

With all this equipment at home, you don't have to worry about going to and from the gym anymore, and your training becomes more efficient. Furthermore, exercising at home also means you don't have to queue up for a piece of equipment anymore. To help you get started, the following class includes a 30-minute dumbbell loop.

They will help you burn fat and build solid, lean muscle. So. If you don't want to spend time and money in the gym, then invest in our way and it will give you huge dividends on your health and appearance.

Boost your protein after your workout.

Be patient and exercise to adopt.

Hehe, strong muscles are not just words, they require strong willpower, formal methods and professional equipment. I don't think you're looking for absolute fitness, you're just thin or obese. If that's the case, then I won't copy those bodybuilding materials, just tell you one sentence "Life is in exercise, diligence is fitness, laziness is waste" I will tell you a set of the world's simplest and most effective fitness program:

Running, leg presses, push-ups, running again, walking home to take a shower and sleep, after a year of persistence, hehe, you can completely ignore his existence and disdain it! Hope I haven't misled you.

Insist on doing 50 push-ups and 50 sit-ups every day, you can start with 20 and then gradually increase, as long as you can persevere, over time, your muscles can not only be strengthened, but you will feel that your whole body is very strong.

Pay attention to your diet first and don't eat too greasy.

Stick to a moderate amount of running, sit-ups, and push-ups every day.

Be mindful of high-protein foods.

Exercising muscle costs a lot of money, eh, do you want to exercise).

Take L-carnitine with proper strength training and eat high-protein foods.

If you want to look good, you need to combine swimming and anaerobic exercises. At the end of the exercise, massage the muscle lines.

Scientific training plan, with a reasonable diet.

1.Push-ups are known to work the muscles and pectoral muscles in the arms. Individual Workout Methods:

Slow motion, do a little less, hold on and stay on the ground for 10 seconds, then come up again, stay for 10 seconds. Do this repeatedly for about ten or so and it's about the same. Take a break when you're done, and do a few sets a day.

2.Arm strength equipment exercises the pectoral muscles. The author raised the arm strength device to the top of the head and relied on the pectoral muscles to pull it (I don't know if it is accurate, but I feel that the pectoral muscles are OK). Pull your pectoral muscles to the maximum, then lower them to the chest position, and contract for a while (repeat).

3.The tension machine trains the pectoral muscles. The author bends down to train the pectoral muscles and bends the arm muscles to himself. Bend the tensioner as much as possible, keep it still, and release it for a while (do this repeatedly, and rest when you are tired).

Stick to push-ups, sit-ups, and leg raises every day.

It's almost enough to go to the construction site for 2 years, and you can still make money, right?