If you quickly train the inverted three muscles in this way, can you train the muscles in 3 months?

What do you mean by exercising your back muscles to make your body look like an inverted triangle?

The exercise of the latissimus dorsi can achieve the effect, and the best action used is a weight-bearing pulldown with a wide grip distance or a front-of-neck upward movement, which can well exercise the width of the back, and at the same time, combined with the exercise of the shoulder deltoid muscle, it can highlight the inverted triangle figure. Of course, you should also control your waist circumference. Do not supplement protein in time after exercise, but should supplement with energy drinks, such as oligosaccharides, vitamins, and inorganic salts.

It can be a good way to replenish the inorganic salts lost in physical recovery, so that the body can recover as soon as possible! After 30 minutes to an hour, start supplementing with complex sugars such as rice, vegetables, fruits, and meat, eggs, and milk. Provides muscles with ongoing nutrients to help speed up recovery.

If you supplement protein after exercising, it will increase the burden on the stomach and intestines, and digestion and absorption will be poor. Because most of the blood responsible for digestion is still concentrated in the human limbs, it is necessary to supplement with liquid drinks that can be quickly absorbed and digested. The composition of muscles is protein, and the process of our training and fitness is the process of destroying muscle fibers so that they can continue to repair and grow, so we should appropriately increase the intake of protein to provide the required growth substances.

But at the same time, it is also necessary to pay attention to the balance of the diet, so that it is conducive to absorption and utilization! Good luck!

Super Endurance Invincible Training Gack.

Practice according to death, not afraid of hardship, not afraid of bloodshed, I am like this.

I'm not a bodybuilder, but I can give you some advice. (Masters, don't spray rice).

I can't train my muscles for 3 days, and I can't do anything, it's not my joke. This must be insisted on for half a year and a year.

Abdominal muscles: To train the shape of the muscles, simple sit-ups are not enough, you can consider holding a dumbbell piece in your hand (the weight is suitable for yourself) and placing it behind your head to do sit-ups, which is called weight-bearing sit-ups.

Or the person lies flat and raises the legs towards the body (the legs are like the head in sit-ups).

Back muscles: There are too many back muscles and they are complex, pick a few main ones to talk about:

Latissimus dorsi: It is a muscle that is a little behind the lower armpit, and the back is V-shaped from the back. The practice is basically a pull-up (forehand, that is, the back of the hand is facing you when doing it).

Some of the other muscles in the middle of the back can be trained by bending down and lifting dumbbells (I forgot what it's called).

As for the lower back, it's actually the lower back, and the flanks. You can do sit-ups on your side.

In fact, if you know how to swim butterfly, you can train your abdominal muscles and back muscles.

It is important to note that it is best not to do a lot at once. It is best to divide into 4-8 groups, and it is better to train a group of 8-15 movements. Rest for 05-2 minutes in the middle of each set.

But if you really want to build muscles, go to the newsstand and buy a bodybuilding magazine, such as Mr. Bodybuilder.

You can also go to the gym, but it's a bit expensive to get a card.

Actually, I'm only a year older than you, and I read a lot of things in "Mr. Bodybuilder".

Good luck building your muscles soon!

This kind of thing can't be done quickly, I used to work my abs one day, and the next day my stomach couldn't straighten up, and I couldn't do it quickly.

It's only been 3 days?

Muscle training is not a matter of fear or hardship, but a matter of time.

I just want to say to you, abs and back muscles, after you train at a high intensity on the first day, your abdominal muscles will be sore the rest of the day.

Waist strength is like impossible to train in 3 days.

To train waist strength, we must first train the flexibility of the waist, and then train the waist endurance after the flexibility is trained, and finally practice the strength. If you train your lower back directly, the injury rate is 100%.

It is impossible to practice for 3 days.

You can't practice it for three days! I practiced for a month, 1 hour a day in the gym, from 105 pounds of meat-free grade, to the current Bruce Lee copycat version.

It is recommended that those who want to work out should be patient, this thing is not fast. Hold on, buddy! It's tiring.

Three days is impossible, and vigorous training will also strain muscles, one step at a time, young people can't be too anxious

It takes at least 100 days to get a little effect.

Muscle soreness, the effect is not very obvious, to insist.

First of all, you need to make sure that your physical fitness is good enough, because you have to build muscle in just 3 months. If you have good physical fitness, you can do basic adaptive muscle growth exercises in the first half of the month, and then you can train normally, but you still have to make sure that you have a good physical fitness.

In personal experience, it is easier for people with meat (i.e., fat people) to develop muscles than people without meat (thin people), after all, your flesh can be all fat.

In my case, when I was in high school, I was in good physical fitness, and I gained 10 pounds in 1 month (my body fat content is very small), and I felt very good at that time. If you want to build muscle in 3 months, you have no problem.

1. Have a good physical fitness.

2. Have strong determination.

3. Pay attention to your diet.

4. Sufficient intensity training.

5. Get enough sleep.

You don't have to lose fat first before gaining muscle. You can do it synchronously, as long as you train hard enough to answer the shirt and there is no problem. Gain a little muscle, lose a little bit of fat, and you'll see your body contours obviously. Please keep in mind the above 5 points.

Also, you should never take those nutritional supplements, for beginners, if the nutritional supplements and training intensity are not balanced, everything you pay is in vain or counterproductive.

I wish you all the best of luck.

Yes?? You weigh 85 I want to know if this 85 is muscle or fat, if it is muscle, you don't need to practice empty slag anymore, if it is fat, then it will be troublesome 3 months Summer practice will be very fruitful, Wu Shu ** effect is good, if you want to grow meat again, it is best to practice in winter The results are outstanding.

It takes three months to build muscles, and you must eat protein powder while training, which is sold in the gym.

OK. But be sure to go to a regular fitness center, that is efficient.

To eat sports meals, regular equipment training, multiple sets of appropriate times.

Why don't you buy a copy of "Health and Beauty" to study? I don't know if this book is still in place now, an old magazine.

If you want to be fast, you can go to the gym and practice the equipment.

You're only 13 years old, and it's recommended that you don't do too much heavy weight training, push-ups and pull-ups are good training.

Run every day, preferably at 6 a.m., and do more exercise!!

You try this method, it's not good to use other methods!!

Push-ups, sit-ups are fine, squatting and jumping on the lower limbs, frog jumps are OK, but you are afraid of thick legs, increase the explosiveness of the legs, and bounce power Find a place to slow down after practice. Or let someone else stomp your legs for you and relax.

Eat more protein powder, beef, egg whites and proper exercise, and the muscles will quickly clump up

In the case of no experience, you can go to a large fitness venue and have a professional coach to teach you, and it's OK!

Muscle training is not a day or two can be trained, it is a process of accumulation, and the muscles must be exercised to make the muscles strong and shapely, so as not to fade. The specific exercise method also needs to be determined according to your weight and physique, the muscles of each part of the human body have different exercise methods, and even the muscles of a part have many ways to exercise, there is no too fixed mode, if you want to exercise the muscles of the whole body, then only practice one part a day, according to your ability, do four to five groups, the next day to change the next part of the exercise, give the muscles that were trained yesterday a buffer and recovery time, in addition to the thigh exercise, can not be more than three times a week, one can not be too long, The recovery of the thighs is slow. In addition, in terms of diet, eat more protein-rich foods, such as milk, eggs, beef, fish, etc., which are essential elements for muscle repair.

If you exercise with equipment, you use large weights, that is, the weight reaches the point where you can only do five or six reps and can't do it, so that the muscles are easy to build. If you want to train muscle lines, then use less weight and more sets.

If you want to train your muscles, you need to train in three points and eat in seven points. First of all, we should adjust the diet, if possible, use protein powder and creatine, the usual diet is mainly egg white, beef, milk, reduce the intake of carbohydrates and fats, and cooperate with appropriate strength training, the muscle form will change significantly.

The above is a general suggestion, let's talk about your personal, with your current age and height and weight, I feel that there is still a lot of room for development, don't pay too much attention to strength exercises, sometimes it will affect the development of height, and it is not too late to practice in high school.

Impossible.

There is no way to exercise the muscles for a long time, little by little!

There is no quick fix, the most important thing is to persevere! You can practice at home, 100 push-ups a day, it will be very comparative, a month out of the pectoral muscles, biceps.

Go to the gym, be diligent and have good physical fitness for a month and a half, and your upper arm muscles will be in shape. I did push-ups for 3 months and I had some muscles.

It will take a long time for the muscles of the whole body.

To train the arm muscles, you can usually lift more dumbbells, the weight of the dumbbells should not be too heavy, several sets of exercises at a time, and the amount of each group should not be too much. Be sure to relax your muscles between sets and after workouts. It's not easy to stiffen your muscles.

It's like there are a lot of fitness enthusiasts who walk like robots.

If you want to achieve quick success, you have to do overloaded exercise every day, and until you feel that your body is overdrawn, you will be in shape in about two weeks, and I will be in good shape Hehe.

Muscles don't grow quickly, you have to train slowly, stick to it!