Is it useful to exercise for half an hour a day at high intensity, and can it build muscles?

Half an hour is not enough, at least 45-60 minutes of fitness (aerobic exercise) every day, running, brisk walking or aerobics is recommended. If you want to build muscle, you need to add some equipment exercises.

Half an hour is fine, as long as you exercise well, of course, you can build muscles.

You have to start with gentle exercises and then slowly do some more intense exercises, which will help your muscles a lot.

Yes, but you have to stick to it for a month to be stylish... Go on.

If you use high intensity, you may have a muscle strain.

High intensity, refers to the training of large weights, small intermittents, and large weights in a short period of time. Beg.

There are many ways to exercise, the main thing is to stick to it.

Your question is too broad, what's the matter. If you return to the frequency, intensity and nutrition of exercise will be effective in about three months, the basic muscle lines can come out, and you can appear in a more perfect body in about a year, and this speed is also based on your current body shape is still relatively well-proportioned, and your body fat is not high.

Reasonable diet + planned exercise = 3 months of small growth.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10).

Dumbbell rowing 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

Capulatization shed 4 groups.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

It is a repetition of the loop with three days of practice and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It's best to have something that is easy to digest, such as eggs and milk, and if it's not convenient to eat, you can use protein powder (for fat) or muscle building powder (for lean).

Whether you break down the muscles is related to your training intensity and training time, for muscle building training, more than 1 hour of high-intensity training will slowly break down the muscles, aerobic training is about 1 hour, and when your body's energy consumption is gone, you will start to break down the muscles to provide energy.

It is recommended that the landlord insist on it every day, if you practice for a day and don't practice for a day, so that the muscles will produce memory, and it will be loose and tight every day. (We must practice every day when we learn dance, otherwise if we don't practice for a day, the muscles will be relaxed, tightened, and there will be no good muscle lines)

Generally speaking, small muscle groups should rest for 48 hours, large muscle groups should rest for 72 hours, and small muscle groups refer to the biceps, triceps, deltoids, etc. The only major muscle groups are pectoralis major, latissimus dorsi, and quadriceps. In general, one area is exercised twice a week.

You can make your own plan, such as chest training on Monday, legs on Tuesday, back on Wednesday, four, five or six laps, so that you can have a good differentiation of exercise and rest.

If your muscles are sore, you've worked on that part of your muscles. After a large amount of exercise, the original Kumite Hahoori will be destroyed. You need to reorganize into a new organization.

So there will be pain. At this point, be sure to give your muscles plenty of rest. Because muscles only grow when they are resting.

If you continue to exercise at this time, your muscles will not rest properly. Nature can't grow. Usually this pain is only a few times.

It won't hurt anymore in the future. However, it is still necessary to let the muscles rest well after exercising, and let the muscles rest for 48-72 hours before exercising.

Remember. Upstairs is not right, strength training is best done in the same part every 48 hours.

Too often is not as effective as resting.

It's best to practice every day, because "3 days don't practice hands".

You can practice every day or every other day, but the method of practice and the arrangement of exercise are different.

The process of training muscles to be deep ** muscles, make the muscles tired, and then rest and recover. *The process of muscles is important, and the process of allowing muscles to relax and recover is also quite important. Only constant fatigue and constant overrecovery can achieve the goal of muscle growth.

Practice every day to ensure that the amount and intensity of the exercise is not too large, after a day and night of rest can get effective rest and recovery; Sufficient intensity and volume of the next day's practice to ensure that there is depth to the muscles ** Sufficient strength and volume is the key, and the next day after relaxation and rest can make the muscles fully recover.

In short, no matter which exercise method, it is necessary to grasp the intensity and amount of exercise, and correspond to the rest time to ensure that the muscles are fully rested to achieve the purpose of excessive recovery.

If your muscles are sore, you've worked on that part of your muscles. After a large amount of exercise, the original tissues of the muscles will be destroyed. You need to reorganize into a new organization.

So there will be pain. At this point, be sure to give your muscles plenty of rest. Because muscles only grow when they are resting.

If you continue to exercise at this time, your muscles will not rest properly. Nature can't grow. Usually this pain is only a few times.

It won't hurt anymore in the future. However, it is still necessary to let the muscles rest well after exercising, and let the muscles rest for 48-72 hours before exercising.

Beg. Pulling the puller with both hands in front of the chest is the muscle that exercises the triceps and shoulders! This is my experience, I have exercised for a while, is to increase the muscles in these places, thank you! I wish you good health.

Trouble, thanks!

1. Push-ups mainly exercise the chest and arms, and pull-ups mainly exercise the back and arms, they can be practiced together with the biceps, but the biceps should be the last.

2. The time and intensity of training vary from person to person, as long as the body can accept it.

3. If the purpose of training is to increase muscle strength, don't practice every day, even if your body can accept it.

The basic principle of muscle strength training is: the big muscles are trained first, the related groups of muscles are trained one after another, the same muscle group is practiced every other day, and the opposing muscles are trained at the same time. You can adjust your training regimen according to this principle. Also, your training plan seems to have neglected the lower back (waist).

The recovery time of muscles is 48-72 hours, when you exercise, the muscles do not grow, and they only grow when you rest, pay attention to supplementing protein. Nowadays, many people eat protein powder, and I personally think that it is advisable to eat supplements, and directly eat a large amount of protein, which is too heavy for kidney function. And I don't appreciate the blocky muscles either, the body is heavy, and the fighting is not good.

The recovery time for abs is 24 hours, and you can train it every day.

Push-ups and pull-ups are muscles that work, just the opposite, (push-ups are humerus.)

3. Pectoral muscles; Pull-ups are humerus.

Second, latissimus dorsi) so you can diverge to practice, one, three, five, two, four, six. Barbells, dumbbells and other equipment exercises can assist these two exercises together.

Talking about my workout plan, I practice strength every Monday, Wednesday or Friday, and run long-distance runs on Monday, Wednesday and Friday. Strength exercises are five sets of push-ups and pull-ups, three sets of barbell weight-bearing horse step squats, and five sets of dumbbell curls and left and right hands. You don't need to practice so many tricks, the most important thing is that the action is in place, and you can win if you persist.

It is not recommended for single muscle exercises, and it is important to work the whole body muscles at the same time. A combination of aerobic and anaerobic.

The workout time is a bit long, and 1 hour of efficient workout is enough.

Conditions for muscle growth:

1. High level of male hormone (a man is enough);

2. Overload training (not something that can be achieved by casual practice);

3. High protein intake (protein intake is calculated by weight, and 1 gram of protein per pound of body weight is consumed if you gain muscle);

4. Give the muscles enough time to rest and recover (generally the muscles should rest for 48 hours after overload training, and the muscles should repair and grow in these 48 hours).

Your workout time is too long, in fact, the rest between sets is controlled within 2 minutes, and about an hour of training is about the same, and too long will consume muscle.

If you want to gain muscle, you need systematic, scientific and efficient training, not just casual training to grow muscles, and the exercise should be comprehensive, shoulders, legs, abdomen, deep muscles, etc.

Theoretically speaking, the longer the time, the more obvious the muscle growth effect, but the premise is to keep up with nutrition, if you exercise for a long time without energy and amino acids to keep up, how to synthesize actin and myosin, and muscle exercise is a combination of aerobic exercise and anaerobic exercise, if the energy can't keep up, but the body will break down protein for energy, at this time the muscle will not grow.

It depends on what level of exercise you have, if it's a walk, then there will be no muscles, followed by persistence, persistence is very important, again, you have to practice in a targeted manner, like push-ups to train pectoral muscles, sit-ups to train abdominal muscles, and so on...

If you want to build muscle, you must do strength training, and if you don't have a foundation, you can do push-ups, sit-ups, lunges first. If you have a foundation, buy a dumbbell for training.

Yes, half an hour of pre-heating to achieve fat burning, stick to it for an hour a day, and gain muscle greatly! Must persevere!

It depends on how you exercise......