How to grow muscles quickly through fitness?

Nowadays, people pay more and more attention to health and beauty. In addition, people's living standards are constantly improving. In such an environment, more and more people like to do fitness. At the same time, you will find that there are more and more gyms in the city. Fitness does have many benefits. In addition, many young men do fitness in order to increase muscle. So how can you do fitness to grow muscle quickly?

How to grow muscles quickly through fitness?

1. Warm up first, then get on the treadmill. Many people who are exercising for the first time, run a few steps on the treadmill without saying a word when they enter the gym. In fact, this practice is incorrect. Before running, you should do warm-up exercises first. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can stretch your legs or do a few sets of squats first. When a novice uses a treadmill for the first time, he should first walk slowly and then jog for 15 minutes. This exercise intensity should be maintained for 3 weeks and then gradually increased according to personal physical condition.

2. Measure your balance before exercising with large equipment. An American organization has found that people who enter a gym for the first time will suffer from sports injuries to a greater or lesser extent within 45 days. American bodybuilding champion Reuben reminds everyone that since large equipment requires high flexibility and balance of the body, it is necessary to conduct balance stability and flexibility training for at least one month before practicing. If you can't squat with your upper body upright, or can't keep your balance on one foot with your eyes closed, then don't touch the large equipment in the gym.

3. Start strength training with dumbbells. Many fitness novices want to try all the equipment when they first arrive at the gym. Aerobic training equipment such as treadmills generally will not cause sports injuries if they are warmed up properly. However, strength training equipment such as chest presses and barbells are not very suitable for beginners. If a beginner wants to build strength, he can choose 3-5 pound dumbbells, place his hands in front of his chest, and do 12-15 push-ups in 2-3 sets.

4. 40 minutes is the best exercise time. Many people will stay in the gym for several hours, connect all the equipment, and still feel unsatisfied. This can easily make people tired and cause muscle soreness, and if you are not careful, it will cause sports injuries. For fitness beginners, 40 minutes is enough. You can use 15-20 minutes of jogging, 10 minutes of strength training, and some flexibility training.

5. Wearing jogging shoes and thick-soled socks when going to the gym. Many people often wear flat cloth shoes or canvas shoes when working out. The soles of these shoes are thinner, and the foot muscles of beginners are in a relaxed state, which can easily cause cramps or sprains. Therefore, it is best for people who are exercising for the first time to choose jogging shoes, training shoes or thick-soled socks.

6. To train muscles, replenish food within one hour after fitness. For beginners with different fitness purposes, diet is also very important. For example, people who train muscles should eat food rich in carbohydrates within one hour after exercise. Rice is a good choice. For those who aim to lose weight, it is best not to eat within one hour after exercise.