How to build muscle quickly

For people who have no physical foundation or exercise habits, it is still difficult to build muscles quickly. They must do it step by step and not rush for success. However, if you have a good habit of exercising and have a good physical foundation, you can quickly build muscles by increasing the intensity of exercise, and the effect is quite good. So how to quickly build muscles?

Regularly participate in various intense sports competitions or strenuous physical activities to enhance muscle contraction, improve muscle quality, and improve muscle function; continuously perform weight-bearing exercises to increase muscle resistance to external resistance, so that the muscles can be gradually exercised and increase strength; hold against a fixed object or maintain a certain state so that the muscles are relatively still, tense, and exert force for several seconds before relaxing the muscles. This static exercise can enhance muscle tension and quickly improve static strength.

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.

To increase the strength of the lower limbs, you can practice the horse stance squat and various jumping methods (such as single-leg continuous jumping, lunge jump, frog jump, squat jump and step jump, etc.) in martial arts. In addition to freehand exercises, you can also use various equipment for exercises, such as weight-bearing exercises with dumbbells, kettlebells and barbells.

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 understanding of how to quickly build muscles. There are many ways to exercise muscles, and it depends on the specific requirements. If you are not engaged in the sports industry, there is actually no need to exercise muscles all over the body. In order to have a good figure, you can highlight the muscles in one part of the body, which can have a good effect.