Ask the fitness master to help the little brother. How do you grow muscles fast?

Tie a rope between one end of the stick, tie a brick to the other, and twist the stick with both arms straight as you would fetch water, taking care to keep your arms straight (the device is simple, but it works, twist it 5 or 6 times a day to ensure that you have toned muscles).

Correct and effective muscle building.

Now there are many forward-minded teenagers who understand that only with toned muscles can they successfully seduce MM, but they are worried that no matter how to exercise muscles, they don't 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!

No matter how much you exercise, you can't get the body of Mr. and Miss Bodybuilder. To take vitamin pills and protein pills, both of which are sold online, are not very expensive.

Large weight and low frequency protein.

Method 1: Buy a personal training session from a personal trainer at the gym, explain your ideas and the purpose of the workout to the trainer, and get professional guidance and help from the trainer. Of course, you'll have to pay a fee for that.

But it's the fastest and easiest way to do it! Method 2: Buy a fitness guide book by yourself and follow the guidance in the book to exercise.

First, identify the muscle you wish to grow in your body. Follow the instructions in the book to practice. Second, ask the gym patrol instructor for help and ask him for instructions on how to work the muscles in that area.

Generally, each muscle does 1 2 movements, and the range and route of the movement need to be guided by the patrol coach. Practice 3 sets of each movement, and do 10 to 12 pieces in each group. Pay attention to the weight of the equipment when you practice, and choose a weight according to the proportion of 65% to 70% of your body weight at the beginning.

In addition, make a training plan for yourself every other day, don't practice every day, and don't practice every other day, try to give yourself a chance to train regularly, so as to ensure your training effect. Thirdly, it is important to replenish the body with nutrients in time after training. 15 minutes to half an hour after the end of training, first replenish simple sugars, such as bananas, apples and other fruits, and then eat some bread to properly replenish the physical strength lost due to training.

Eat at least 4 to 5 meals a day, each of which must consume enough carbohydrates (i.e., fruits, cereals, bread, rice, etc.) and protein (e.g., milk, beef, muscle, eggs, fish, legumes, etc.). Because carbohydrates are what restore your strength, and protein is what makes your muscles grow! But be careful not to overeat in one meal.

Finally, give yourself plenty of rest and sleep. Between 10 p.m. and 4 a.m. is the best time for muscle recovery, in other words, the fastest time for muscle growth. Make sure that your muscles have enough time to recover in order to achieve what you say you want to "grow fast".

Method 3: The above two methods are organically combined. If you still want to achieve muscle growth quickly, it is recommended that you buy some supplements as a nutritional supplement after meals.

For example, protein powder, glutamine, taurine, creatine, etc. However, the consumption of these synthetic nutritional supplements will more or less have a certain effect on human health, just like many pig farms now add "pig fast growth" and other growth agents to the feed, but it is undeniable that it can indeed promote the rapid growth of muscles in the short term, and the effect is really obvious. So it's up to you how you choose.

The above is purely personal experience and I have read some books on fitness. I hope my answer will be helpful to you. Good luck!

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

You can also add some fruit between meals. If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

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.

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.

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.

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

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

The best arrangement is to rest for 48-72 hours after a more in-depth (feeling the muscles swell) workout, and then move on to a second workout. Of course, you can also do some aerobic exercise during the period, because after all, it is not very scientific for the body to do hypoxic exercise such as strengthening muscles all the time.

For exercise, it should be done in rotation, but as long as you feel that the 48-hour rest is not a big problem, in fact, you can continue to practice. The best set is 10-15 reps, because this weight maximizes your muscle growth, does not make you feel too light, and does not make you feel too heavy.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

The ways to build muscles and grow fast are: 1. Pay attention to the diet structure; 2. Do more anaerobic exercise; 3. Do sit-ups; 4. Do push-ups; 5. Persistence.