How to build muscle quickly?

Nowadays, people have higher requirements for their body shape. Women pursue the beauty of curvaceous figures, while men pursue the beauty of muscular body. However, muscle training cannot be achieved by simply running for a few days or doing push-ups for a few days. It is a long and drawn-out process. It is also a combination of strength and intensity training, and requires patience. So how can you build muscle quickly?

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 punches, repeated practice of a certain technical action under confrontation conditions, strengthening the practice of sudden positions (such as 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.

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.

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.

The above article gives a clear answer on how to quickly build muscles. I believe everyone has some understanding of it. In fact, exercise itself is a good way to maintain your body, so there is no need to treat it as a task to be completed passively. As long as you treat it as a hobby and habit, and complete the planned amount of exercise on time and in quantity every day, the effect will naturally be good.