Is there any way to build up the muscles in your body quickly?

The muscles need to be trained step by step. If you really want to rush it, it's a bit difficult, and there are a few ways. Wake up every morning and jog to move your body, and then practice tension machines, or arm strength bars (don't train your abs if you don't eat).

Do push-ups and sit-ups in the morning. Afternoon. Find a place to practice the horizontal bar.

Or lift dumbbells. The most important thing is to pay attention to exercise. Use your muscles regularly.

Running and jumping more, swimming is a great way to exercise every muscle in your body, and now summer is also suitable.

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 do loads of 8 to 12RM, with each set doing around 8 to 12.

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: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

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

Shoulder: press, front raise, side raise (4 sets each);

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.

The best thing to do is to participate in bodybuilding exercises, so that it is more systematic and scientific.

The simplest and most effective thing is to do push-ups every day, as long as you can stick to doing it every day, not only can you build muscles, but the most important thing is that you can make your body very healthy, especially cardiopulmonary function. At the age of 14, it is still developing, and it is inconvenient to do too intense exercise, so persistence is the most important thing.

Look at the ** of my space, that's half a year of running plus pull-ups and push-ups.

Go to the gym and find a personal trainer to practice for two months!