I studied sanda and I work out every day. How to grow muscles quickly, please thank you

If you have the desire to participate in the three major competitions, don't overdevelop your muscle circumference and control your weight properly.

Eat more burgers and cheese! This will help you get stronger.

You don't usually need to exercise alone, but you also need to pay attention to your diet.

Practicing sanda does not necessarily have a lot of muscles, and the speed needs to be practiced by experts to improve.

Sanda is a comprehensive sport, not only strength, but also speed, but also reaction, grasp the opportunity in fighting, distance judgment, ** sense and other techniques, so it does not completely require large muscle groups, of course, muscles are the basis of all sports, of course it is good to have muscle groups.

There are many ways to increase speed, but the general one is;

First, the line, any punch, leg, line is short, time is saved, and the speed is fast.

Second, the single contraction speed of the muscles, which needs to be practiced with borrowed equipment.

3. The coordination of muscles with each other, sanda any action is not a single intramuscular group, but requires multiple muscle groups to coordinate with each other to complete, and the speed requires muscle groups to coordinate with each other.

If you want to practice speed, try resistance rope.

Find a gym, and you'll know the rest of it.

One power; 1 upper limb; Push-ups, horizontal bar pituitary pull-ups, parallel bar support arm flexion and extension, 2 torsos; Sit-ups, push-ups, side-ups 3 lower limbs; Frog jump, one-legged jump, squat,。。

2. Speed; Sprint runs, fast push-ups, listening to sounds or reacting to the sounds, three endurance long-distance running, sustained exercise.

Fourth, flexibility, the pressure of various joints, horizontal forks, lower back, and bent waist.

5. Coordination: Rush run, emergency stop, serpentine run, switchback run, mat exercise,

You can try to stand on one leg, and when you are tired, change your legs or rest!

Jump rope, long-distance running, jump step bench press, squat.

The main strength comes from.

Waist strength: Find 2 dumbbells and one for each hand.

Stoop. Do not use your hands to make a bow posture with your waist, just sit ups.

Leg strength: 2 dumbbells, one for each hand.

Arm bend upward: do squatting that is, the car grinding.

Arm strength: 1 dumbbell bend over and pull up with your palm towards your thigh.

50 in the left hand and 50 pies in the right hand.

50 in the right hand and 48 in the left hand, and so on and pectoral muscles: this one is very simple.

Push-up. If you find it difficult to have no dusty sails.

Put your legs on a chair.

When you go down, pause for 5 seconds before getting up, I still recommend that you find a master to teach.

Some difficult moves.

Not good at understanding.

The process of practicing sanda requires a combination of aerobic and anaerobic, and this process is also the best process.