How to grow upper body muscles as soon as possible, how to exercise the body to grow muscles

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

Muscle formula = exercise + nutrition + rest + persistence;

Of course, it goes without saying that exercise is the premise of growing muscles;

The second is nutrition, without good nutrition, you can't exercise any good muscles, especially protein supplementation, which is why hydrolyzed whey protein is so popular.

The second is rest, the tired body needs to rest;

The last point is very important, persistence, three days of fishing and two days of drying nets, there is nothing to achieve.

As for the specific details of the exercise, you can ask me or log on to the Stulong core lecture, which has more detailed content.

1. Muscles will only grow when they are subjected to resistance movement, so strength training must be used to increase resistance movement. 2. At the same time of training, the muscles must be given enough rest time, because resistance exercise will damage the muscle fibers, and while the body repairs the muscle fibers, the muscle strength will become larger, and the dimension will become thicker, that is, the muscles will grow. Therefore, the same muscle cannot be exercised every day, and the body must be given time to repair the muscle fibers in the middle.

It is also necessary to get enough sleep for 8 hours a day, which is the time it takes for the body to repair muscle fiber damage. 3. Replenish protein in a timely manner. Protein is the energy necessary for the body to repair muscle fibers before it can be repaired.

Therefore, it is necessary to supplement a lot of protein every day, some foods contain a lot of protein such as beef, egg whites, chicken breast, etc.

Do you want to write a book? Be specific.

Stick to the practice of pull-ups every day, even for 10 to 15 minutes a day, and you can rest in between.

Exercise for an hour a day, do 5 push-ups in a row, and when you are tired, you will continue after a minute.