Can you build muscle in one month?

Muscles play a very important role in the body and are the main source of strength. Whether the body is strong or not is determined by the muscles. Therefore, many people dream of having a good body of muscles. Only through continuous exercise can the body's muscles become stronger and stronger. As a result, many people joined the exercise team. Let’s take a look at whether you can build muscle in one month? I hope everyone can understand it.

If you work hard, you can achieve good results in a month. At least your muscles will be protruding and the lines will appear. Here are some ways to exercise:

1. Running 2000-5000 meters every day can greatly improve the body's cardiopulmonary tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for building bodybuilding muscles.

2. Do standing long jump 3 sets a day in the morning, noon and evening, 25-50 reps in each set. It is the best way to train leg muscles and lengthen the muscles of the whole body.

3. Push-ups are suitable for friends who have a certain strength foundation. Each time you do it, keep your body as straight as possible, especially your legs and waist cannot be bent. Do at least one set a day, 20-50 each set. It is a good way to exercise arm muscles and strength.

4. Sit-ups are one of the common ways to train abdominal muscles. It does not take up space and is also suitable for doing at home. It is recommended to do more than 30 sit-ups at a time.

5. Friends who want to exercise their biceps can try dumbbells. By pulling the dumbbells with their arms, they can strengthen the local muscles. Do at least 50 times each time to effectively strengthen the shape of the muscles.

6. Swimming is more effective and faster than running in training muscles, and the muscle lines will be more slender and beautiful.

If you have too much abdominal fat, you should stick to aerobic exercise. Running is very effective in reducing excess fat and making your muscles show off better.

Training the abdominal muscles is different from training other muscles. You have to stimulate them constantly, so you have to work yourself to exhaustion each time to achieve the best results. The best interval in between exercises is about one minute. Do about 6 sets. Second, the diet should focus on strengthening high protein and high fat. The peak of protein intake is about half an hour to one hour after each exercise. Make sure to eat high-protein foods.