How to build muscle

Many people are concerned about how to exercise quickly to make their muscles more prominent, but traditional exercise methods often make the body tired but fail to achieve the effect of perfect and full muscles. In fact, it is not very difficult to build muscles quickly. The key is persistence. For some activities, such as running, standing long jump, or push-ups, if you do the movements well and exercise consistently every day, then building muscles is no longer a dream.

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.

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.

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 be bent. Do at least one set a day, 20-50 in each set. It is a good way to exercise arm muscles and strength.

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.

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

Swimming: Friends who can swim may try swimming a few laps in an 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, dietary supplements should not be neglected when building muscle. You can eat more protein-rich foods such as milk, fish, chicken, etc. every day, because muscle growth cannot be separated from protein. It should be noted that you cannot exercise immediately after a meal, you should not eat too much at each meal, and the interval between exercise and meals should be at least one hour.