How to exercise to grow muscles quickly

Everyone knows that muscles are developed through exercise, and short-term exercise cannot achieve the desired results. If you really want to develop muscle lines that you are satisfied with, you still need to persist. So for those who want to build muscle, is there any method that can help them build muscle quickly? In fact, the most useful thing when exercising muscles is to master the exercise method. Here are some tips for you:

1. Back Roll and Leg Pull

Lie flat on the floor with your arms stretched straight up. Lift your feet up over your head until you can hold the toes of your feet with your hands. After holding for 20 seconds, hold the toes of your left foot with both hands. You can relax your right leg slightly. After 20 seconds, hold the toes of your right foot for another 20 seconds, and then slowly lower your body back to a lying position. Repeat until exhaustion.

2. Crouching and Standing

When doing this movement, you must do it in one go to achieve the best effect.

Stand with your feet together. Squat down with your palms flat on the ground, kick your feet back, support your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees from touching the ground). Hold this position for at least 20 seconds. Finally, bring your feet back to a squatting position and stand up slowly. Repeat 8-10 times.

3. Cross your legs and twist your body

Sit on the floor, stretch your left leg, bend your right leg and cross it over your left leg, and hold your right knee with your left hand. Then slowly turn your body to the right and back (your right hand can be placed on the floor to maintain balance), and hold for 20 seconds when you reach the limit.

Repeat 8-10 times, then switch sides.

4. Hurdle leg stretch

Sit on the floor, stretch your right leg forward, and bend your left foot and place it under your hips. Lean forward slightly, hold the left foot with your right hand and push it backwards. Put your left hand on the right thigh to prevent the right knee from bending. Maintain the stretching state for 20 seconds, then gently relax. Repeat 8-10 times, then switch sides.

The above four movements can be performed in a certain amount at home every day, combined with other exercises, such as running, skipping rope, mountain climbing, etc. These aerobic exercises can fully help burn excess fat in the body. Only by combining this and achieving a certain amount of exercise, I believe you can build your muscles in a very short period of time.