How long does it take to build a beautiful muscle? What am I going to do? Specific bonus points.

Train muscles for 1-3 months, if you want to grow faster, you need to supplement nutrients, 10 boiled eggs a day, "only eat 2 egg yolks" 2 with milk, 2 apples or bananas, this is not a staple food, you eat separately, in the morning and evening, you can first exercise push-ups at home, and arm front squats, push-ups you do 6-8 sets, each group does its best to do it, rest for a minute between groups, and then do squats, the same 6-8 groups, about 20 per group, with a one-minute break in between, ". Squat up at a constant speed. Don't borrow the force "When you can do 50 push-ups in one breath, your body shape has changed slightly, and now you have to change to outdoor sports, and there are fitness plazas in the community, where you can find parallel bars, horizontal bars, seated rowing... Don't worry, insist on exercising for 30-40 minutes every day, you have to practice 4 groups of each device, do your best to do it, and do 8-12 of it. Exercise for 5-6 days in a row and rest for one to two days.

After a month of practicing like this, I guarantee that your muscles are bulging... If you want to build muscle more systematically, then you can go to the gym and exercise...

To build beautiful muscles, you not only need to master certain fitness skills, but also need the motivation to persevere. In this case, you can learn fitness classes on your own or train with experienced people, so that you can build beautiful muscles.

The first point is that if you want to train beautiful muscles, you should carry out this stretching action of muscles, and you can contract your muscles well through stretching to achieve a good exercise effect. The second point is that you can run to build your muscles, so that your muscles are particularly explosive.

First of all, you should control your diet, eat a healthy diet, and you can't eat high-calorie and high-fat foods, such as puffed foods, cola, etc. Then exercise at least 4 times a week, a combination of aerobic and anaerobic exercises, and stick to it to build beautiful muscles.

First of all, you're not very fat, and you're very entangled for a month, and two months won't work.

Practice one movement in half an hour every day! The meeting was adjourned.

Please ask for a personal trainer It has something to do with food and daily life.

Fitness program.

Move your joints and warm up for 15 minutes before exercising.

Course 1: Pectoral muscles, triceps reps Number of sets.

1. Horizontal barbell press (12---8) 52. Up-slope barbell press (12---8) 53. Lying dumbbell press (12---8) 34. Up-to-line dumbbell press (12---8) 35. Gantry chest clamp (15---12) 46. Dumbbell arm flexion and extension (12---8) 47. Heavy hammer press (12---8) 4. Course 2: Shoulder, calf number of times.

1. Seated dumbbell shoulder press (12---8) 42. Dumbbell side press (15---8) 53. Prone bird (15---8) 44. Seated calf raise (20---15) 5. Course 3: Back muscles, biceps reps Number of sets.

1. Pulldown of the back of the neck (15---8) 52, Pulldown of the neck (12---8) 53, Flat grip rowing (12---8) 44, Narrow grip rowing (12---8) 45, Dumbbell alternate curl (12---8) 46, Arm curl (12---8) 4 Course 4: Number of legs Number of sets.

1. Squats (15---8) 5

2. Leg press (12---8) 4

3. Seated leg flexion and extension (15---8) 4

4. Prone leg curl (15---8) 4

5. Standing calf raises (20---15) 5

Abs: Supine curl (25---12) 4

Each group rests for about 1 minute.

You have to lose fat first, then gain muscle, lose fat slowly