How to build muscle quickly

Everyone wants to have a better body shape. For male friends, they have always been eager for a muscular body shape. At this time, you can make plans and arrangements for yourself. First of all, you need to find the right exercise method according to the muscle parts you want to exercise. Secondly, you need to maintain enough patience and persist for a long time. In the end, you can really see the results. So how can you quickly train your muscles?

Speed ​​quality refers to completing an action in the shortest time or responding quickly to external situations. In the process of implementing defense, not only must the hands, legs, and body movements be swift and varied, with fast reaction speed, but the movements must also be completed cleanly and neatly.

Speed ​​quality is specifically manifested in three aspects in defense: one is reaction speed, that is, the ability to respond quickly to various sudden intrusions and stimuli; the second is displacement speed, that is, the ability to quickly pass a certain distance; the third is action speed, which mainly refers to the ability to quickly complete the technical movements required for defense.

Continuously increasing the frequency of movements and repeatedly practicing a certain movement at the fastest speed is an effective way to improve speed quality. For example, fast timed punching, repeatedly practicing a certain technical action under confrontation conditions, and strengthening the practice of sudden positions (for example, watching gestures, movements or listening to sounds to complete a certain action.

There are many methods of strength training, which can be adopted flexibly according to local conditions, especially for the training of strength of various parts of the body, which can be carried out in a targeted manner according to one's actual situation. To improve the strength of the upper limbs and waist and abdomen, you can do push-ups, do handstands against the wall regularly, sit-ups, hit sandbags, etc.

In addition, there are three ways to improve explosive power: one is to increase strength without reducing speed when practicing a certain technical movement; the second is to increase movement speed without reducing strength; the third is to increase strength and speed at the same time. In strength training, the strength developed in a short period of time will decrease quickly after stopping training. On the contrary, strength gained gradually is maintained longer.

Through the above introduction, everyone has a clear idea of ​​how to quickly build muscles. To have a good figure, you must also have a healthy body, which can make a person more elegant and charming. In fact, muscle training is not a difficult thing, it just takes a longer time. However, exercise is also a common method of health care and should not be given up.