How effective is muscle building in one month?

It is not easy to stick to one thing for a month, and it tests a person's perseverance. So if we stick to exercising for a month, can our muscles grow? Although we cannot say that the muscles are fuller after one month, at least we can feel that the muscles are firmer. Isn't it a pleasant surprise compared to the previous looseness? If you stick to exercise, your body will give you the best feedback. Your previously fragile body will become more resistant after exercise, and muscles of different sizes will appear on your body because of exercise. This is the benefit.

1 Dumbbell Exercise

Lie on your back on an inclined chair, holding a heavy dumbbell in each hand, with your arms extended straight up and your palms facing outward. Keeping your palms facing outward, slowly lower your arms out to your sides until your hands are level with your chest. Hold for a few seconds, then return your hands to their original position.

Plan: Perform 12 repetitions total.

2 Side-lying exercise

Lie on your left side with your left arm bent behind your head. Hold a light dumbbell in your right hand, bend your right arm to a 90-degree angle, and clamp it against the right side of your body, with your center of gravity in the middle of the front of your body. Keeping your upper arm still, slowly rotate your forearm upward toward the ceiling. Hold for a few seconds, then rotate your upper arm back to its original position.

Plan: Perform 2 sets of exercises, 12-15 reps on each side, resting for 1 minute between sets

As mentioned above, the exercises we are very familiar with, dumbbell push-ups, and sit-ups are all good choices. Choose the exercise that suits you. You don't need to exercise for too long at the beginning. For the first half an hour, choose 30 push-ups. Some people are not used to exercising, and doing too much at the beginning will have a bad effect. The most important thing is to rest and give your body enough sleep.