How to build muscles faster throughout the body?

We will have various stages in the process of doing fitness, and at each stage we need to learn new movements, for example, we have obtained certain results in the muscles in the early stage of fitness, so that we want to strengthen the muscles of the whole body and make ourselves look more coordinated, especially for girls, the muscles do not have to be as developed as boys, but the muscles must have lines to look comfortable, today I will bring you several squat methods to introduce, so that you can achieve better muscle gain effect for girls who are fit.

Squat movements. 1. Freehand squat, which is an action that we can see in our daily life, can be completed without using any tools, raise the two hands to balance, stand with the shoulders straight, stand with the feet shoulder-width apart, and then squat down with the hips, when doing this action, our knee joints and toes must be in one direction, and the squat should go down as much as possible.

Squat movements. Second, squatting against the wall, we first find a free wall, and then lean our back against the wall, close to the position of the wall, let our legs squat vertically on the wall, it feels like sitting on the bench, but it is empty, keep this posture still.

Squat movements. 3. The asymmetrical squat is similar to the first movement we did before, but we need to use tools to find a slightly higher position, let one foot step on it, and then do the squat, which will also strengthen the exercise effect on the other side, and switch left and right to do this action.

Squat movements. Fourth, squat jump, this action is after we first stand up straight, both hands with our legs to squat down at the same time, jump up hard, then fall and squat down, repeat this action.

Squat movements. 5. Dumbbell squat, hold the dumbbells with both hands, and then squat to increase the overall muscle strength, you need to pay attention to slowly up and down when squatting, pay attention to using muscles to do the action, do not use the strength of the joints to do, otherwise the effect will not be achieved.

The above squat movements are suitable for strengthening training to enhance the effect of muscle gain, we should not squat directly when doing squat movements, learn to use the strength of muscles to slowly go down, master the rhythm of squat movements, do fitness movements are all need to be stable, can not say that the action can be done quickly to achieve the effect, do each squat action to keep the back straight, pay attention to protect your knees.

Aerobic **, anaerobic muscle gain Aerobic exercise effect: exercise cardiopulmonary function, fat loss, enhance endurance, etc. Time Segment Selection:

1. Run after sunrise after breakfast, eat 100 grams of easily digestible food and a little milk 30-60 minutes before running. 2. Start exercising for an hour and a half before dinner, and eat 100 grams of easily digestible food 30-60 minutes before running. 3. One and a half hours after dinner, and one hour away from sleeping, choose according to your habits.

Aerobic exercises include: swimming, running, jumping exercises, mountaineering, skipping rope, playing ball, etc., you can choose any of them, the time should be controlled in 45-60 minutes, jogging can also be. Control the target heart rate, that is, the pulse is within (220-age) (65%-85%), and then you can also do sit-ups and push-ups, and do not exercise for more than 90 minutes at a time.

Exercise 4-5 times a week, and 7 times if you have good physical strength. When exercising, it will consume glycogen in the body, and if you don't eat before exercise, supplementation will not be of great help to lose fat or gain muscle, on the contrary, it will play a role. Before sunrise, there is more carbon dioxide and less oxygen in the air, so it is generally not suitable for exercise.

Anaerobic exercise effects: muscle gain, strength gain, etc. Anaerobic exercise refers to the high-speed and strenuous exercise of the muscles in a state of "lack of oxygen".

Anaerobic exercise is mostly load-intensive and instantaneous, so it is difficult to last for a long time, and the time for fatigue to disappear is slow. The biggest characteristic of anaerobic exercise is that the uptake of oxygen during exercise is very low.

Due to the speed and explosive power, the sugar in the human body does not have time to be decomposed by oxygen, and has to rely on "anaerobic energy". This kind of exercise will produce too much lactic acid in the body, resulting in muscle fatigue that cannot last long, feeling muscle soreness and shortness of breath after exercise. If you want to make your body stronger, you can go to the gym and participate in anaerobic exercises.

Common anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc.

High-intensity exercise, first make the muscles feel sore, continue to exercise, make the muscles tense and hard, and then eat more high-protein foods, you can't grow muscles!

Gym equipment: The spring bar has wooden handles at both ends, and a spring with a large elasticity in the middle, which is used to train the muscles of the upper arms and torso.

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.

Then swallow the live chicken. Ha ha.