How to build muscle quickly

With the development of the domestic economy, people's living standards are getting higher and higher, and more and more people are doing fitness. Everyone has started to pay attention to their own health. Of course, fitness is not just for physical health, but more for external beauty. With tighter muscle lines, your figure will look better. So, for those who are just starting out in fitness, how can they build muscle quickly?

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.

2. Standing long jump: Do 3 sets of standing long jump a day, morning, noon and evening, 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 strength foundation. Each time you do it, you should keep your body as straight as possible, especially the 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.

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

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

6. Swimming: Friends who can swim may try swimming a few laps in the indoor swimming pool every day. Swimming is more effective and faster than running in training muscles, and the muscle lines will be more slender and beautiful.

Of course, the most important thing about fitness is perseverance. You won’t be able to build muscles if you give up halfway. Fitness is often quite boring, and many people find it difficult to stick to it. Therefore, you can try several exercise methods and rotate them. For example, you can run on odd numbers and swim on even numbers every week. In the summer, you can increase the number of swimming sessions and change your exercise plan according to your needs.