How to build muscle quickly

There are many ways to train muscles, and because each person's physical condition is different, the exercise methods and even the exercise intensity that need to be achieved are different. So how can you train muscles quickly? If you want to build muscles as quickly as possible, you need to start with various aspects of practice speed, strength and intensity. Exercise on time every day and persist for a long time, the effect will be very ideal.

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 is clear about how to quickly build muscles. During exercise, you should not be too anxious. If you use too much force, you will inevitably hurt your body. Moreover, for people who have no exercise habits, they should not overwork themselves at the beginning. They must gradually increase the amount of exercise so that the body can gradually adapt to this rhythm.