What kind of exercise can you use to make your muscles grow quickly?

Every time I train, my body gets tired, my muscles swell, and the next day, my body muscles are sore, and I grow muscles.

The key to exercising muscles is to master some more reliable experience, so how to train muscles quickly? What are some of the most important tips you need to keep in mind? What other exercises can help you build muscle fast?

How to build muscles fast

1. The first thing to do is to take 45 minutes to exercise every day, first of all, do aerobic exercises, such as running, jumping rope, do 10 to 15 minutes, first let the muscles fully contact oxygen, so that you can also massage various organs.

2. Then do anaerobic exercises, you can practice dumbbells, push-ups, do 8 to 10 groups a day, each group until the muscles can not last, the interval between each group is 1 to 2 minutes, this time should stretch the muscles to make it fully aerobic breathing. It should be done every day, but not every day the same part of the muscles, the same part of the muscles should be exercised every other day because it needs to be well rested, for example, today you do push-ups, tomorrow you should work on the pecs.

3. In fact, the most tired time is the longest muscle time, persistence is the most important, according to the professional method, there will be obvious improvement after a month, when exercising, imagine that you are infinitely strong, and psychological hints are also promoting. Also, the best time to exercise is between 3 and 8 p.m. every day.

4. The increase in intake can also promote muscle growth, first of all, the usual amount of food during the exercise period must be a little more than before, if you want to grow muscles, you must eat more foods with more protein content, such as milk, eggs, fish and meat.

Suitable for exercises with long muscles

1. Run. Running 2000-5000 meters every day can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Standing long jump is divided into 3 sets in the morning, noon and evening, each group does 25-50 pieces, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base to do, each time you do it, you should make your body as straight as possible, especially the legs and waist can not bend, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

4. Sit-ups.

Sit-ups are one of the common ways to train abdominal muscles, which do not occupy space and are also very suitable for being carried out at home, and it is recommended to do more than 30 sit-ups at a time.

1.A complete list of ways to build muscles throughout the body.

2.The best way for high school students to build muscle.

3.Fitness method: What is the best time to build muscle?

4.Fitness method: What muscles can be exercised by stand-up push-ups? What do I need to pay attention to when training?

5.How athletes can gain muscle quickly.

How can I build my muscles quickly? What are the sports?

In life, in fact, not only female friends pay attention to their figure, many boys are also like this, they are also very concerned about their figure, after all, in the eyes of many boys, they have a body of muscles, they look very strong, they look mighty and domineering, not only can they pretend in front of friends, but also can attract the attention of girls, especially many girls have no resistance to boys' abdominal muscles and chest muscles, so many boys are happy for their own morning, Forced to embark on this road of fitness, of course, want to fitness, is not a simple thing, since we have decided to fitness, then we have to start with a good living habits, only to maintain a good living habits, in order to quickly exercise a muscle, complete their dreams.

First of all, some small habits in life must be corrected, every day to go to bed early and get up early, you must eat breakfast in the morning, it is best to eat eggs and milk, which contains high calories and a lot of protein, whether it is lunch or dinner, meat is essential, because you must supplement the body's protein, only eat well your muscles will grow fast, in addition, in the diet should also be strict with meat and vegetables, can not eat too much. And you can't continue to stay up late, smoke and drink like before, maintain a healthy and positive way, it's best to exercise regularly every day, and stick to it every day.

If you want to exercise your arm muscles, you can lift weights and dumbbells, you can exercise your leg muscles, you can do squat exercises through running, etc., if you want to exercise your abdominal muscles, you can do sit-ups, in addition to pull-ups, push-ups, etc., you can exercise your whole body muscles. We should also pay attention to the distribution between each exercise, try to do at least 30 minutes of each exercise, and pay attention to rest in the middle, otherwise your body may not be able to bear it, which will only damage the body, and it will also affect your health.

Go to the local gym to sign up for a course in limb skating and do a scientific exercise; Pull-ups before digging hunger, sit-ups, squats, swimming, jogging, and lifting weights can all help us build our muscles quickly.

Push-ups, swimming, jogging, jumping rope, pull-ups, or using the gym equipment to do a workout can all be used to build your muscles quickly.

I think I can use the equipment in the gym to quickly exercise and sharpen, and the muscle exercises are sit-ups, push-ups, seated forward bends, swimming and table tennis.

To get answers, we will turn to a trusted friend – science. It's possible that you're not following the rules of science, and your progress may be hindered as a result.

Intensity: Mild After a lot of research, it has been found that a repeat range of 6-12 may be the sweet spot. In addition to this cycle range, loads below 65% of the maximum load at a time are not ideal for effective muscle growth (e.g. if your maximum load at a time is 100 kg, you don't want to go below 65 kg).

Testosterone and growth hormone are elevated more in training programs that are used in 6-12 reps than in high-intensity training programs that use a lower training range. In addition, the increased stretching time with a moderate repetition amplitude is ideal for inducing fatigue of the whole muscle fibers, thereby maximizing muscle size.

Is there a time and place for low-level strength training? Of course. But if muscle size is your goal, exercising moderately most of the time will get you the desired results. ”

High facts have proven time and time again that doing only one set of each sport will not achieve the goal. 3-5 sets per workout is your goal. It should also be noted that concentrating on two or three muscles at a time is more beneficial than doing a full-body workout.

Exercise Options: Multi-joint exercises, also known as compound weightlifts (e.g., squats, bollifts, and bench presses), require a lot of muscle, which has a very positive effect on the hormonal response.

Although you should still include single-joint (or isolated) weights in your workout, you should make compound weightlifting the main attraction. Rest Interval: The rest interval between mild sets can be divided into three categories:

Short: 30 seconds or less Medium: 60 - 90 seconds long

3 minutes or more.

A short recovery period does not have enough time to regain muscle strength, and long rest periods can impair metabolic stress, which is another sign of hypertrophy. Conversely, moderate rest is best for maximum fertilizer thickness response.

Training Duration: Failure I mean you need to face failure at every step of the way? Absolutely not. However, if your goal is muscle growth, you should at least lift weights to failure at some point.

I think that by exercising more regularly, you can build muscle faster, and you should also eat high-protein foods regularly to improve muscle density.

Motion. For example, sit-ups, push-ups, weightlifts and other exercises can build muscles.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

Doing push-ups and sit-ups consistently will work your abs and pectoral muscles.

Here's how:

1. Pay attention to the dietary structure. Muscle growth is based on fat burning, so when building muscle, pay attention to energy supplementation.

2. Eat more eggs and milk, which are rich in protein and can be effectively converted into muscle.

3. Vegetables and fruits, while supplementing high-calorie food, we should also pay attention to supplementing vegetables and fruits.

4. Do more anaerobic exercise. Anaerobic exercise is the fastest way to build muscles, and most of it is a high-load, instantaneous exercise, which is very easy to eliminate nutrients from the body and turn them into muscles.

5. Doing sit-ups can effectively train abdominal muscles. When you do it, you have to get up faster and go down slower. Begin to inhale as you lie back on your back and exhale quickly as you lift up.

6. Doing push-ups can increase the muscles of the arms, waist and chest muscles. You can do it quickly a few times, then slowly a few times, and then cycle it in turn.

7. The use of dumbbells can effectively increase the muscles of the arms and latissimus dorsi, if you use dumbbells to squat, you can also exercise the leg muscles, it is recommended to choose 70% of the maximum weight you can pick up, you can do 6-10 groups a day, a group of 10 times, with an interval of three or four minutes.

8. Squatting can effectively exercise the thigh muscles, you can choose weight-bearing squats and ordinary squats, ordinary squats can be squatted with two heads in your hands, and weight-bearing squats can choose hand-held dumbbells or barbells.

9. Do more aerobic exercise, anaerobic exercise can quickly increase muscles, while aerobic exercise increases muscles slowly, but aerobic exercise is more beneficial to physical health, and the increased muscles are easier to last.

10. Running, you can increase the muscles of the legs, shoulders and waist, you should not run too fast when running, depending on your own pace, the best time to run is at night.

11. Spinning is an aerobic exercise in the gym, which can effectively increase your leg strength. A 40-minute spinning ride is all you need every day.

12. Playing ball, different balls can exercise the muscles of different parts of the body, such as badminton can exercise the muscles of the legs, arms, shoulders and waist.

13. Exercise in different periods, the best way to build muscles is to do it in several periods a day, and do not focus on one intensity training. But the best time is at night, when the oxygen concentration in the atmosphere is the highest, the person's senses are more sensitive, the coordination is also the strongest, and the blood pressure and heart rate are both low and stable, which is the time when the body is most adaptable.

14. Persistence, muscle training is not a matter of two or three days, you must always insist, if you give up halfway, the muscles may disappear after a period of time. There are many ways to exercise muscles, and the ultimate thing in exercise is perseverance and endurance, and only by fully adhering to it can you give full play to the potential of the human body and achieve the results you want. It is best to consult a fitness professional and ask him to propose a set of fitness plans according to his own situation, and he can stick to the plan by himself.

First of all, I want to say that muscle exercise is not necessary to be carried out every day, so that the muscles have a long (zhang) and recovery time, otherwise you are just exercising the tolerance of the muscles, I am now once every two days (anaerobic exercise), aerobic exercise has no big requirements (skipping rope, jogging) can be done every day, and secondly, push-ups, sit-ups If the posture is not right, not only will make their muscles grow left and right of different sizes, but also easy to hurt the body, and finally muscle exercise should indeed be carried out in groups, but in the end it depends on the individual. Every time the muscles are exercised until the body is weak, otherwise there will be no great effect. The effect is good, in a week or two, the muscles will have a relatively good growth (not obvious), and it will be very obvious in a month, but to be perfect, it will not be a matter of one or two months.