How to build muscles quickly Is the muscles bigger and stronger?

Biceps, do more push-ups, pectoral muscles, sit-ups. Leg muscles, frog jumping. Big muscles don't mean big strength! But it's beautiful! Hope, thank you.

No, muscle size and strength are not proportional to the strength you can go to the gym and the instructor will show you how to build muscles anywhere There is a trick.

The shape of the muscles is based on the quantity, the size of the blocks is on the weight, and the muscles are not necessarily strong.

1. Do you want to train the strength of the whole hand? It is still necessary to practice the strength of a single part. For example, if you just want to train your forearms, you can do something like that.

I'll start by talking about the strength of individual parts. For example, the forearm. You can hold a stool or something flat on your hand.

Just move your forearms. This is a single-joint exercise. Try not to move your upper arms.

Turn the forearm. There's another way. Do relative strength exercises.

For example, holding a tree in your hand. Don't shake your body. Pull it one at a time.

Although it can't be pulled. But just as hard. It will have an effect!

2: Then talk about the whole hand practice and the correct contact strength. The method is still recommended push-ups.

Some people say that the slower you do it, the better the effect. I don't think so. Slow speed is very effective.

But that's muscles. The main thing is to build muscles. (Not to say it doesn't have an effect on power, of course!)

And we B-boys practice strength. I don't think the muscles are too good-looking.

Hehe. Our main focus is explosiveness. It's relative to one's own power!

So it's better to be faster! It's better to practice 5-8 sets a day! How many are in each group?

It's up to you. For example, you can do 20 at a timeThen that's a group!

The interval between each group should not be too long. About 3 minutes. It's time to get moving!

3: Last. We forgot something important! It's the diet!

After practicing, eat more things that are high in protein. Lean meat! Soy products! Eat some tofu every day (don't think about it.) Hehe) This is also very necessary!

The first thing to do is to combine your body shape, (height and weight). For those above 170 (height - 110) and below 170 (height - 100), calculate their standard weight. Only when the weight is standard, the muscles that are trained are good-looking and three-dimensional.

Eat more beef, white meat, eggs, milk and legumes. If you want to build muscle, nutrition is very important and will help you achieve twice the result with half the effort. Dumbbells are a good choice for building muscle.

If you use dumbbells to work out, you need to pay attention to the following points: 1. Have a correct posture, hold the dumbbells tightly with your hands, and use your thumb to buckle on your index or middle fingers; 2. Correct breathing, exhale when exerting force, and inhale when reducing, this is very important and must be paid attention to; 3. Pay attention to amplitude and speed. When doing shoulder exercises, don't exceed the height of your shoulders, otherwise you will injure the shoulder joint.

The speed should not be too fast, one is that the speed is too fast, which affects the quality, because you may be exercising with the help of inertia, and the other is that the speed is fast, which will only increase your endurance and will not help you if you want to increase muscle and strength. If you feel a little bulky and inflexible after a successful workout, you can cooperate with a skipping rope, which will give you strength and flexibility. These are my own fitness tips!

Hope it helps you o(o

Running 2 kilometers a day and carrying 20 pounds of things on your body will have an effect in 5 days and energy in a month.

1. First of all, we must be confident. You have to believe that you can have more strength, and no matter what you are facing, you must believe that you have enough strength to solve it. Only in this way can we give full play to our strength.

2. Secondly, we must eat reasonably. Good nutrition is the material basis for greater strength, and only when the nutrition is balanced, can we have better physical strength. Eat more restorative foods and don't eat too much.

You have to eat well and be well-fed. (Beef and protein-rich foods are now also sold with a lot of protein powder.) ）

3. Finally, exercise more. To build up your strength and muscles, it's best to make a plan and keep exercising. For targeted exercises, if it's hands, do push-up-like exercises to strengthen your arms, and if it's feet, you can do some long-distance running exercises.

In addition, you can try to keep challenging and do something that requires more effort, but don't try too hard to do it. I haven't had a big exercise for a long time, so I have to run and do some lifting and other exercises first. (The purpose is to awaken the body's motor cell energy).

5. If you want to practice the best strength, focus on one place, and be sure to practice with a large weight, a small number of times, and multiple groups of exercises.

6. Pay attention to water replenishment during exercise. (You don't need to drink mineral water or the like, you have to buy some glucose + honey to drink.) ）

7. Don't sit down and rest immediately after exercise, and pay attention to the fresh air you breathe. (It should be that the air you breathe now will quickly flow into the body's bloodstream, which is very important for muscle growth.) And remember not to let people breathe deeply for a long time, which will deprive the brain of oxygen and damage the mind).

If you break your wrist, you need the strength of your forearm, and the training method for your forearm is 1 Support with your fists and do push-ups 2 Remove the dumbbell at one end Then hold one end with your hand and force the dumbbell to level it to train your wrist strength! If you have a weak physique, it is recommended that you start with the basics, slow down first, and then start to do special heavy weight exercises, otherwise you will be prone to injury. There are two kinds of muscles, one is like those lumpy muscles in Europe and the United States, and the other is the lean muscles like Bruce Lee. But each of them will grow muscles, but the second type has fewer muscles (qi is generated by muscles, and it is not possible to have strength without training muscles).

1.As mentioned above, just use your 15kg dumbbell and do 50-1002 a dayKeep your hands shoulder-width apart, fingers facing forward, your body straight, and your body up and down together (don't lift your hips there, only move your upper body) and keep your elbows close to your body, so that they are almost close to the ground.

3.Make 100-150 pieces a day, in small groups.

Note: If you are afraid of bitterness, it will be halved, but the effect will not be very obvious.

As long as you use your strength in the right place, it will eventually become a power that no one can take away. Writer Yang Daxia revealed that only by learning to focus can we win growth.

Men are soft and weak, and they don't seem to have any protection, so men don't seem to be able to give girls any sense of security, so women will choose muscular men when choosing boys, muscular men will also have a healthy body, big muscles make a man look full, women are very fond of this kind of men, men's muscles can not be trained in a day, so how to train this big muscle?

In fact, large muscle group training has always been the focus of fitness training, so many beginners and friends who have a certain amount of time in fitness, as long as they go to the gym to exercise, the first choice to practice Qingqing slow vertical practice movements is nothing more than barbell bench press, pull-ups, squats and other well-known movements.

However, they only know that large muscle groups are the focus of fitness training, but they forget the truth that "if you want to do a good job, you must first sharpen your tools". If you want to develop large muscle groups, you must first develop the small muscles involved in the training of large muscle groups, so that you can exercise large muscle groups better and more effectively.

Well, the above text descriptions seem to stay in theory, and it is not enough to get everyone's opinion on "if you want to train big muscles, first train small muscles". The following is a specific example to analyze the three major muscle groups of the chest, back, and legs.

Chest muscle training

Common movements: push-ups, barbell bench press, dumbbell bench press, parallel bar arm flexion and extension, etc.

There is a problem: during the exercise, it is not that the pectoral muscles are weak, but that the arms and shoulders are not strong.

Assist muscle groups: triceps, deltoids, etc.

Therefore, before developing the chest muscles, please strengthen the training of triceps brachii and deltoid muscles.

How to build muscles - If you want to build big muscles, first train small muscles.

Latissimus dorsi training

Common movements: pull-ups, barbell rows, dumbbell rows, etc.

Problem: Instead of the back muscles being weak, the arms are not feeling strong and unable to pick up or pull up larger weights.

Assist muscle groups: biceps, triceps, etc.

Therefore, before developing the back muscles, please strengthen the training of the biceps brachii and triceps.

How to build muscles - If you want to build big muscles, first train small muscles.

Leg muscle training

Common movements: barbell squats.

There is a problem: during the exercise, it is not that the leg muscles are weak, but that the waist feels unbearable.

Assist muscles: lower back muscles, abdominal muscles, etc.

If men want to have toned muscles, then these exercises must be adhered to, and we must pay attention to the postures we do when exercising, these postures we must master well, this is for us to exercise better muscles, and we must insist on which limbs to exercise muscles, these exercises will only get better results when we insist on them, and it takes a long time for everyone to exercise muscles, and we must be patient when exercising.