Build muscles. How to control the time period.

1) Try lifting dumbbells, about 60% of the weight limit you can lift, 4 sets of 10-14 reps per day. 2) Push-ups 3) Protein!

Muscles come and go fast.

If the congenital conditions are average, every year and a half, it is absolutely impossible to have a V-shape.

There is also time and a little money.

The key depends on how much time you spend on the gym each day.

Poor and rich, no matter how poor you are, you can read (you can eat pickles and radishes), you must eat well to practice your body, and supplement with high protein.

Do push-ups and pull-ups every day.

Do 200 sit-ups a day when you sleep.

Abdomen: sit-ups, right-angle braces;

Chest: You can use dumbbells to do chest expansion exercises, use barbells to do press exercises, and pull single rods;

Two-caps: Dumbbell exercises and push-ups are both effective;

Note: The time of each workout should not be too long, you can choose two parts to do the exercise each time, 3-4 times a week, and strengthen the nutritional intake.

It's as simple as taking 1 hour a day! The initial stage is push-ups or something, and the later stage is the connection of big weights!

Soak in the medicine tank for a day, there is such a plot in martial arts**, which can be used as a reference. Of course, the most effective way is to be persistent, and to accomplish something in the shortest time, you need a special method.

The fastest time is more than 1 month.

Start with 20 push-ups a day, then add up 1 or 2 a day for 1 month to make sure your arms become muscle mass.

If you have abdominal muscles, do sit-ups.

From 50 add up to 5 per day.

There is no short time, only long-term persistence.

Go to the gym and find a trainer. Intensify your workouts and increase your nutrition.

In fact, it is best if you run first, run for 30 minutes first, and then do upper body exercises, do 4 6 sets each time, do 10 20 reps in one group, and just stick to it.

The period from five to six o'clock is and exercise, dumbbell workouts can exercise arm strength, are you slow up and down or fast up and down?

You can do 3 to 5 sets of push-ups with twelve each;

Sit-ups to train your abs and do a few more sets.

Squats with leg strength, do two or three sets of fifty or sixty each.

Exercise every other day, and the effect will be better with outdoor aerobic exercise!

Stick to it for two months and you'll see progress. That's what I'm doing now.

If you want to train the muscles as quickly as possible, I think it should be the best to do push-ups, and you can train your hands and feet, 200 a day is no problem, and if you can do it every day, you will be able to train your muscles quickly.

To train muscles, you need to focus on it, and to train your arms, you need to practice pull-ups, push-ups, dumbbells, etc.; For abdominal muscles, you need to practice sit-ups. The most important thing is that when you are done with heavy exercises, you must do recovery exercises, such as jogging, cycling. Then there's relaxation.