Nowadays, people have higher and higher requirements on body shape. For male friends, a good body shape means having developed muscles that can highlight masculine charm. In fact, muscle training is not something that can be done overnight. You need to be mentally prepared for long-term exercise and find the right exercise method, so that you can successfully train your muscles faster and better. So what are some quick muscle training methods? 1. Do 3 sets of push-ups in the morning, 20 in each set. Generally, before doing it, do some warm-up exercises, stretch your arms, stretch your legs, and twist your waist to prevent sports injuries. Push-ups are suitable for friends who have a certain level of strength. Each time you do it, you should keep your body as straight as possible, especially your legs and waist should not bend. Do at least one set a day, 20-50 each set. It is a good way to exercise arm muscles and strength. 2. If you get up early, you don’t have to rush. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors. Or try seated dumbbell alternating curls. Just sit on a small stool and repeat the second step. 3. To prevent local muscle fatigue while other muscle groups are not exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes. 4. On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set. If you persist for a long time, your upper limb muscles will grow faster. 5. Arm trainers are good things. You can use them a lot to train many parts of your body, mainly the chest and arms. But you have to pay attention to safety. There is no other reason. The above article gives a clear introduction to the quick muscle building methods, and I believe everyone has a clear idea of it. No matter what method you use to exercise, there will be no obvious effect in the short term. Also, do not increase the intensity of exercise excessively in order to achieve quick results. If it exceeds the human body's load, it will cause great harm to human health. |
<<: What equipment do you need to build muscle?
>>: How to train shoulder muscles
Today's society is a society that values ap...
Abdominal muscles have always been synonymous wit...
When we go hiking, many hikers will choose to wea...
Modern urban people live in a busy life every day...
Many people are familiar with sit-ups, and you mu...
You should sweat when exercising. After all, exerc...
Sit-ups are a very popular sport in our daily lif...
In fact, many people like to go out for a run aft...
I believe everyone is familiar with the sport of ...
Many female friends usually hope that their pecto...
In today's life, both yoga and Pilates are po...
A person who exercises for a long time will also ...
In summer, we all need a pair of beautiful legs t...
As the saying goes, "Health is the capital o...
Yoga is a very good way to keep fit, especially f...