I m looking for a way to build muscle quickly

Push-ups and sit-ups, but be sure to stick to them, a group of thirty, starting with one set a day, and slowly increasing it later.

1. Istanbul No. 8.

The reason why the Turks invented this movement is called "No. 8" is because it works 8 muscles in a single movement, including the 5 groups of the core muscles, the upper arms, thighs and calves.

Istanbul No. 8 is a simple move, hold a dumbbell in one hand, lie on the ground with your back on the ground, straighten the arm holding the dumbbell, hold this position, and then stand up. Return to the starting position and repeat the above movements. Do 4 to 6 reps with dumbbells in each hand.

2. Squat to promote the legs and pull up.

Stand under the horizontal bar, crouch down with your hands on the ground between your legs, leap your feet back into a push-up starting position, then leap forward with your legs back and return to a squat position with your hands still on the ground. Stand up straight, jump up and grab the horizontal bar and do a pull-up.

This movement can work the quadriceps, chest, latissimus dorsi, triceps, thighs and waist and abdomen, and can exercise the muscle groups of the whole body, allowing you to practice a V-shaped body.

3. Explosive sitting.

Lie on the ground with your knees bent at 90 degrees and your feet flat on the ground. You can have a companion stand lightly on your feet, or place it under an object to secure it. Start with this movement, using the strength of your lower back, abdomen, legs and feet, stand up and face to face with your companion who is assisting you.

Then resume the starting position and repeat.

If you also want to work multiple parts of the muscles at once, then you can try the three movements introduced above, since they are claimed to be the most effective in the world, they must have a magical effect that is different from other sports.

Do push-ups with your feet elevated, doing 10 reps in slow motion for a minute, three minutes at a time.

Eight minutes of abs and a set of 20 push-ups will do.

Abdominal muscles, you go to the potato network to search for seven days of abdominal exercises, according to the practice Yes, you do parallel bars and push-ups for chest muscles.

The simplest calf is to squat with weights, do squatting must straighten the back, otherwise it will be half the effort, and in the standing state you can pad your toes, tiptoe to lift your heels, and then fall, so that you can tremble repeatedly, and you will feel the calf sore after a while, which plays a role.

Push-ups can effectively exercise the pectoral muscles and abdominal muscles. If it is the first time, it is recommended to do 3 sets of 12 each, and add 1 on the basis of 12 every day, so that you can see the lines step by step for a month, after all, exercise is something that needs to be persistent!

For you, it's not about building muscles, it's about preparing for high school.

In addition, you are still in the growth and development stage of your body, so you should not exercise and build your muscles too early.

Your eating habits are not good. Three meals a day should be eaten on time. Breakfast: milk, eggs, bread or steamed buns.

The content of high-protein animal foods in lunch should be high (beef, shrimp, pork, fish, and eggs should be eaten in a different way), and rice and vegetables should also be appropriately supplemented. Milk, bread, etc. for dinner, and add other foods according to your preference.

Grow meat first, grow taller.

The main thing is to be able to persevere.

Dumbbells for a week fitness regimen.

Date Workout content.

Aerobic exercises, strength exercises, flexibility exercises.

Monday Jogging (brisk walking) 50 minutes Dumbbell bench press 3 25 Brisk walking for 5 minutes and stretching exercises for 15 minutes.

Side lift 3 20

Leaning over dumbbell rowing 3 30

Sit-ups 3 30

Tuesday Jogging (brisk walking) for 50 minutes Lunge squats 3 20 each Brisk walking for 5 minutes and stretching exercises for 15 minutes.

Prone 3 20

Dumbbell curl 3 25

Side pulls 2 25 each

Wednesday Jogging (brisk walking) for 50 minutes Lying on the Bird 3 25 Brisk walking for 5 minutes and stretching for 15 minutes.

Seated dumbbell press 3 20

Leaning over and rowing with one hand 3 25 each

Supine leg press 3 20

Thursday Jogging (brisk walking) 50 minutes Rest Rest.

Friday Jogging (brisk walking) 50 minutes Lying down Bird 3 25 5 minutes of brisk walking and 15 minutes of stretching.

Seated dumbbell press 3 20

Leaning over and rowing with one hand 3 25 each

Supine leg press 3 20

Saturday Jogging (brisk walking) for 50 minutes, dumbbell bench press 100 times, brisk walking for 5 minutes, stretching exercises for 15 minutes.

Leaning over dumbbell rowing 2 100

Squat up 100 times.

100 sit-ups.

Sunday Jogging (brisk walking) 50 minutes Rest Rest.

Note: 1) 3 30 means to do 3 groups, 30 pieces per group; 30 means that when exhaustion, it should be adjusted according to individual conditions.

2) Rest for 1-2 minutes between sets, and choose a large weight dumbbell to perform a few exercises when the muscles are stagnant and growing.

3) Fitness must pay attention to rest, diet and adherence.

7-10 minutes of aerobic exercises and light stretching should be done. 2.It's a circuit training program; This means that after each action is completed in one set, there is no rest, and then the next action is done.

3.When exercising, choose the weight based on the weight you can only complete a certain number of times. If you find it easier to practice, add weight asymptotically (depending on your training level, you may need to buy more plates.)

Practice: Number of times for beginners and number of times for advanced students: 1Flat side 10-12 6-10

2.Romanian deadlift 10-12 6-10

3.Dumbbell Asuka 10-12 6-10

4.Vertical stride 10-12 6-10

5.Double-sided dumbbell rows 10-12 6-10

6.Shrug 10-12 6-10

7.Front lunges 10-12 6-10

8.Supine French arm flexion 10-12 6-10

9.Standing dumbbell curl 10-12 6-10

Exercise, buy a supine version, dumbbells. Eat some protein, creatine.

The muscles in every part of the body are a specific workout method! It's mostly strength training and dietary intake! Strength training can be found on the web for individual muscle groups!

I won't explain too much here! Other than that. Eat more high-protein foods, such as beef!

Food pairings can also be found online! Some bodybuilders also take male hormones to produce results in conjunction with exercise. Be cautious in this approach!

In addition, each workout will cause the body to secrete creatine, resulting in soreness! After each workout, here's a tip: Relax.

Slapping, massaging, squeezing.

The question you mentioned above is too powerful, from the point of view of athletic training, nutrition. Can be explained in a book! I'll just give you a little advice here. I graduated from the Sports Institute with a major in sports training, I hope the above will be helpful to you!

Then you're still a student, and you hang the horizontal bar 3 times a day, more than 20 each time. Do sit-ups 20 push-ups a day, stick to it for a long time.