How to build muscle quickly

It takes time to form muscles. Everyone wants to have a perfect body. These muscular men look thin when dressed and have muscles when undressed. You can see that these people's big pectoral muscles cannot be concealed even with clothes. Girls' evaluation of these men is "so manly". They think that masculinity cannot be revealed through muscles. There are many types of muscles. Persisting in exercise is the best choice to build a body of muscles. The process of exercise is hard, but thinking about the moment of being praised in the future gives you motivation.

1 If you want to build muscle, you should do more aerobic exercise, such as running, high jumping, swimming, and anaerobic exercise: If you don’t have the conditions, you can do push-ups at home to train your pectoralis major, triceps, trapezius and deltoid muscles; sit-ups can train your abdominal muscles; squats can train your thigh muscles; heel raises (using your toes to lift your body up) can train your calf muscles. Combine aerobic and anaerobic exercise. Eat more high-protein foods on a daily basis, such as eggs, milk, meat, fish, etc.

2. To build muscle, you should eat more beef. Beef can promote muscle growth. Chicken and fish are also good. You can do push-ups and boxing to build muscle. Leg muscles can be built through running and football. The key is to choose the sport you like.

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1. Chest

(1) Bench press: mainly trains the thickness of the pectoralis major muscle and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and thoroughly stretch the pectoralis major.

(2) Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

(3) Supine Fly: Mainly exercises the middle groove of the chest.

Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

(4) Supine straight-arm pull-up: This is the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position.

Note: To prevent damage, the lowering process should not be too fast.

2. Shoulders

1. Push-up: Mainly train the anterior, middle and posterior bundles of the deltoid muscles.

Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

2. Lateral raise: mainly trains the middle bundle of the deltoid muscle.

Action: Hold dumbbells in both hands and let them hang in front of your legs. Lean your body forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. It can also be done with one arm, alternating between the two arms.

3. Lateral raise: mainly exercises the posterior deltoid muscle.

Action: Hold dumbbells in both hands with your palms facing each other, bend over and bend your knees, keep your body stable, raise your arms to both sides, and then control and slowly return to the original position.

4. Shrug: mainly exercises the trapezius muscles.

Action: Hold dumbbells with both hands and let them hang at your sides, bend your knees slightly, lean your upper body forward slightly, lift your shoulders fully, try to touch your earlobes with your shoulder blades, pause for a moment, and then slowly and controlledly return to the original position.

As mentioned above, I hope to give you a reference. The sports we are familiar with, push-ups and swimming can help us grow muscles. If you want to grow muscles, you must persist in exercising. You don’t need to be discouraged if you don’t see muscles yet. Think about those people with good figures. How much sweat they have paid to have such a satisfactory figure, jogging in the morning facing the sun, and choosing to stand and walk after dinner in the evening.