How to build muscle quickly

After men turn 30, a beer belly slowly develops, fat accumulation becomes more and more serious, and high blood pressure, high blood lipids and high cholesterol gradually become prominent. My health is deteriorating. After the age of 30, many people are in a sub-healthy state, which is extremely harmful to the body. In fact, after the age of 30, you can also use scientific and reasonable exercise to get rid of the sub-health state, eliminate the beer belly, and make the muscles more prominent. Here are some exercise methods for people after the age of 30.

Fitness plan suitable for you; chest muscles, triceps:; push-ups, according to the requirements of muscle building, the number should be controlled at 8 to 12; upper chest: upward oblique (head high, feet low, body is 30 to 40 degrees to the ground; middle chest: supine (body is parallel to the ground); lower chest: downward oblique (head low, feet high, body is 30 to 40 degrees to the ground; inner chest: narrow distance (hands support the ground narrower than shoulders) to strengthen triceps training; middle chest: normal distance (hands support the ground equal to shoulders).

For push-ups, the number should be controlled within 8 to 12 according to the requirements of muscle building. The pectoral muscles are divided into upper, middle, and lower parts; inner, middle, and outer parts. Upper side of chest: upward tilt (head high, feet low, body at 30 to 40 degrees to the ground). Mid-chest: Lie flat on your back (body parallel to the ground). Lower side of chest: downward slant (head low, feet high, body at 30 to 40 degrees to the ground).

Inside the chest: narrow grip (hands supporting the ground are narrower than shoulders) to strengthen triceps training, middle chest: normal grip (hands supporting the ground are equal to shoulders), outside the chest: wide grip (hands supporting the ground are as wide as shoulders), one-day training plan: 3 to 4 sets of supine position, 8 to 12 times per set; 2 to 3 sets of incline position, 8 to 12 times per set; 2 to 3 sets of decline position, 8 to 12 times per set.

The above is just a brief introduction to traditional exercise methods. I believe many people are familiar with these exercises. However, when people are around 30, their careers and work may be at a critical moment, and they may often neglect physical exercise. The above-mentioned exercise method is actually very simple, does not take up time, and does not take up much space. I hope that you can spare a small amount of time to exercise after your busy work. This is not only a manifestation of being responsible for yourself, but also for your family.