How to build muscle quickly

With the progress of society and the improvement of people's living standards, many friends now do fitness. Female friends can make their body shape more beautiful through fitness, and male friends can make their muscles more developed through fitness. When doing fitness, we mainly use equipment to exercise muscles quickly, and we must also pay attention to methods when training with equipment. Let's learn about how to exercise muscles quickly?

1. Peak contraction: This is a major rule for making muscle lines very clear. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain this most tense state of contraction, do static exercises, and then slowly return to the starting position of the movement. My method is to count from 1 to 6 when the muscles feel the most tense, and then release them.

2. Continuous tension: The muscles should be kept tense throughout the entire set. Do not let them relax (not in a "locked" state) at the beginning or end of the movement, and always reach complete exhaustion.

3. Relaxation between sets: Stretch and relax after each set of movements. This can increase blood flow to the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

4. Practice more large muscle groups:

Training the large muscles of the chest, back, waist, hips, and legs more often can not only make the body strong, but also promote the growth of muscles in other parts of the body. Some people, in order to make their arms thicker, only train their arms without training other parts of the body, which will make the growth of their biceps very slow. It is recommended that you arrange some large-scale compound movements using heavy weights, such as heavy squats, which can promote the growth of muscles in all other parts of the body. This is extremely important. Sadly, at least 90% of people do not pay enough attention to it and thus fail to achieve the desired results. Therefore, the five classic compound movements of deadlift, squat, bench press, push-up and pull-up should be arranged more in the training plan.

Through the above introduction, we now know how to quickly exercise muscles. This is also something we should pay attention to when doing muscle exercise. Only when the method is correct and the movements are standardized, our body muscles will be formed quickly. In particular, we should pay attention to our diet in normal times. A reasonable diet is also particularly important.