How do you get your muscles faster? How to build muscles quickly and effectively.

The best thing to do is to do physical activity! I think it's better to race walk!

Conduct a lot of training, and it is best to go to a training place that is organized and safe to participate in professional training.

Usually you have to exercise, and you have time to clear up!

A 5-pound sandbag is tied to his hands, feet and feet, and he is usually tied to his actions.

After 3 days, you feel like your hands and feet are fast.

Practice skipping rope and sandbags.

Oh, it's not a punching bag, it's a boxing bag, and your agility is + a lot, and your speed is naturally very fast.

The main thing is the reaction, of course, the physical condition is the basis.

Of course, muscles are innate, you see those muscles men and women, but they are not trained, they are born, but some people have acquired more fat to cover up, and then reduce fat through exercise, only to re-expose the muscles. That's why your brother practices so much every day, and he doesn't see any muscles, he is always so big, and he is still a sponge.

How to train the pectoralis major muscle the fastest? These tips will help you achieve increased muscle strength quickly.

Flex the arm overhang. If you start school in a month, you will be able to at least pull more up. Not bad, right? But it's painful.

Hold the bar with both hands, lift your body, and hold for 15 minutes. Maybe you can only stop for 1 minute at first, and that's okay, you try to persevere, and every time you can't stand being forced to come down, you can go up immediately after a few seconds of rest, and you keep going on for 15 minutes. 1 3 sets a day, a month, you can come at least a minute at a time.

If you're going to improve your pull-up score, your arms are at the same point as the pull-ups, your strength is running out, and your body is dropping, that's okay, you just hold on to it with as much force as you can. Don't use explosive force, just fight up one at a time, but slowly exert force, it doesn't matter if you can't get up, just a little angle.

As the saying goes, it's good that you realize the importance of diet from the very beginning. You've never done systematic muscle training, so from a scientific point of view, I would first recommend that you read some fitness books or go to the gym for a while. Of course, there is another way, which is to focus on the training of traditional equipment, including dumbbells, horizontal bars, parallel bars, sit-ups, etc., they are also very useful for your upper body training, and more importantly, these things are more cost-effective than going to the gym.

1. Chest muscles: 4-6 sets of push-ups, 8-12 in each group (can be matched with parallel bar support).

2. Abdominal muscles: sit-ups, 4 groups, 20-25 per group (abdominal muscles are guaranteed more than 3 times a week).

3. Back muscles: 4-6 groups of horizontal bar pull-ups, more than 6 in each group (small strength, less than one group).

4. Shoulder muscles: dumbbell lift, 8 groups, 8-12 in each group.

At the same time, we should pay attention to the following points: 1. Moderate weight, choose the exercise intensity that suits you, the single parallel bars have high requirements, you can use the power of you first, and then slowly do the static one.

2. Be patient, only do one muscle training at a time, you may only be able to do one at first, but you may be able to do one after a week, you must be confident in yourself.

3. Every time you train until you are exhausted, don't stop when you can't do it anymore if your muscles are sore, and only when you achieve effective stretching, your muscles will become thicker.

4. Three points of practice and seven points of nourishment, do not repeat the contact for several days in a row for each part, and completely recover until it is not sore after each training. Eat more protein foods, eat less salt, oil, and carbohydrates before bedtime, and divide three meals a day into 5-6 meals a day. All while ensuring adequate sleep and high quality!

It is best to refer to fitness books for specific content. That's all there is to it.

You can practice it from the beginning of the V-2.

Upper and lower abdomen.

Don't do that.

It is useless to ask someone to hold down on the back.

If you do too much, it hurts your waist.

V-shaped 2 from the beginning.

You don't care how many groups there are.

You will not be able to do it until you have no strength in your abdomen.

Then rest for 30 seconds.

in doing. Until you can't do it.

5 sets per day. In 1 month your abs will be noticeable.

But you must have less belly fat.

There is a lot of abdominal fat, and your abs are noticeable.

It's like your muscles are visibly wearing a garment.

Resources.

Push-ups are done when you have time. No, it can't. If you do it next time, you will do it a few more times than the last time. Get up and relax. Persist every day, guarantee you for a month, and the strength is endless.

Pull-ups say the same.

Handstand push-ups are the same thing to say.

Improve your stretching to build muscle faster.