How to build muscle in four weeks

Building a muscular body in four weeks is the dream of many people. Although many people have made various attempts, many results may not develop in a good direction. This shows that there are certain errors in our methods. For us, no matter what we do, we must master the best methods and techniques, so that we can get twice the result with half the effort. Next, let us learn about how to build a muscular body in four weeks.

1. The first thing to do is to take 45 minutes every day to exercise. First, you should do aerobic exercise, such as running and jumping rope for 10 to 15 minutes. This will allow the muscles to fully come into contact with oxygen, which will also massage various organs.

2. Then do anaerobic exercise, you can practice with dumbbells, push-ups, do 8 to 10 sets a day, each set until the muscles can't hold on anymore, the interval between each set is 1 to 2 minutes, during this time you should stretch the muscles to allow them to fully breathe aerobically. You should do it every day, but don't exercise the same part of the muscles every day. The same part of the muscles should be exercised every other day because it needs sufficient rest. For example, if you practice push-ups today, you should exercise your chest muscles tomorrow.

3. Sit-ups (to exercise the abdominal muscles). This is very special and requires daily persistence, at least 60 sit-ups a day. It can be divided into 3 groups, 20 sit-ups in each group, with 1 to 2 minutes interval between each group.

4. In fact, when you are most tired is when your muscles are stretched the longest. Persistence is the most important thing. If you follow my method, you will see obvious improvement after a month. When exercising, imagine that you are strong. Psychological suggestion also has a promoting effect. The best time to exercise every day is from 3 to 8 pm, which is the best time to exercise.

5. Increasing intake can also promote muscle growth. First of all, during the exercise period, you must eat more than before. If you want to grow muscles, you must eat more protein-rich foods, such as milk, eggs, and fish.

Dietary recommendations: Eat small, frequent meals. Give yourself some snacks after meals. For example, a sweet potato, or a cup of hydrolyzed muscle-building powder. Most skinny men still have problems with their diet structure. It is recommended to try hydrolyzed muscle-building powder, which seems to be more important for thin people. In addition, thin people should not exercise on an empty stomach. On the one hand, it will consume too much muscle, and on the other hand, it will cause dizziness due to low sugar. It is best to consume more carbohydrates before exercising. Chocolate and bananas with high sugar content are good choices. After exercising, you should also supplement with an appropriate amount of sugar and protein.

A. Reasonable exercise: Men should exercise moderately, and the weight of the equipment should be moderate (60% to 80% of the maximum muscle strength). The schedule is to practice 3 times a week (once every other day), and it is recommended that each practice should not exceed 1 hour. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require all strength to complete, stimulate the muscle tissue more deeply, and "super recovery" is obvious, resulting in excellent exercise results. B. Exercise should be focused and targeted. After 2 to 3 months of exercise, your physical strength will be significantly enhanced and you will have more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently.

The above lists several ways to build muscles in four weeks. From this we can see that although there are many methods, not every one of them is suitable for you, so it is necessary for each of us to try several. Only in this way can we know which exercise method is most suitable for us. When we achieve our desired goals, we will become happier.