How to Build Strong Muscles

Some people want to build strong muscles, but they don't have time to do physical exercise. In fact, there are some simple and quick ways to build muscle, and these programs are very suitable for people who don’t have much time. This workout can be done at home without going to the gym. Just take 20 minutes a day to exercise, and in about a month, the chicken will become strong and its muscle strength will be improved.

When exercising muscles quickly, the main equipment of choice is dumbbells or levers. The first exercise for beginners is the squat exercise to train the legs, which mainly exercises the quadriceps and hamstrings. Do three sets in total, 8-14 times each set. If you can't do it, change to lighter dumbbells. If you can do 14 reps easily, change to heavier dumbbells. You can complete the first set in one minute, then do two more sets.

The second exercise for full-body training - exercising our pectoralis major, shoulders and triceps, is the most effective exercise I have ever seen, which is push-ups. You need a push-up stand, and when doing it, make sure your shoulders sink and lean back. No matter how you do push-ups, do as many as you can, rest for a while, and then complete another two sets.

Next is the third exercise for full-body training - this exercise mainly trains the latissimus dorsi and biceps. It is the second most effective exercise in the fitness field, which is the pull-up. We will do three sets of pull-ups, resting for 1 minute between each set. If you can't do pull-ups, you can put a bench underneath to help you. When we do this movement, our shoulders must sink down and lean back. We also do three sets of pull-ups.

It should be noted that the muscle training methods introduced above should be performed for at least 20 minutes a day, generally 20 to 40 minutes is best, and should be done at least 3 times a week to achieve effective muscle training. Also, don't ignore one issue: when exercising your muscles, you must keep up with your nutrition so that you can promote muscle growth.