How to build muscle quickly

Muscles play a very important and critical role in the body because they are the source of the body's strength. The strong stretching ability of muscles can provide greater strength to the corresponding parts of the body. In modern life, people’s living standards are high, but their physical fitness has declined significantly, especially the strength of muscles has declined the most. Scientific exercise is needed. Let’s take a look at how to build muscles quickly.

1. The first thing to do is to take 45 minutes every day to exercise. First, you should do aerobic exercise, such as running and jumping rope for 10 to 15 minutes. Let the muscles fully contact with oxygen, which can also massage various organs.

2. Then do anaerobic exercise, you can practice with dumbbells, push-ups, 8 to 10 sets a day, each set until the muscles can't hold on anymore, the interval between each set is 1 to 2 minutes, during this time you should stretch the muscles to allow them to fully breathe aerobically. You should do it every day, but don't exercise the same part of the muscles every day. The same part of the muscles should be exercised every other day because it needs sufficient rest. For example, if you practice push-ups today, you should exercise your chest muscles tomorrow.

3. In fact, the time when you are most tired is when your muscles are stretched the longest. Persistence is the most important thing. If you follow professional methods, you will see obvious improvements after a month. When exercising, imagine that you are extremely strong. Psychological suggestion also has a promoting effect. The best time to exercise every day is from 3 to 8 pm, which is the best time to exercise.

4. Increasing intake can also promote muscle growth. First of all, during the exercise period, you must eat more than before. If you want to grow muscles, you must eat more protein-rich foods, such as milk, eggs, and fish.

Exercises for growing muscles

1. Running

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

How to build muscle quickly? What exercises can build muscle quickly?

2. Standing long jump

Standing long jump should be done in 3 sets a day, morning, noon and evening, with 25-50 reps in each set. It is the fastest way to train leg muscles and lengthen muscle lines throughout the body.

3. Push-ups

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