How to effectively build muscle

People who regularly participate in physical exercise or go to the gym often have better physical fitness and usually have muscles on their bodies. How to effectively build muscles is the focus of every sports enthusiast. Building muscles not only makes people look beautiful and healthy, but most importantly, it can strengthen the body, make the body strong and powerful, and promote metabolism. However, some people are eager for quick results and do not train their muscles with high intensity according to their physical fitness. This will not only be ineffective but may also have a counterproductive effect.

1. Training time:

Many people are not clear about how long each training session should be, and think that the longer the training, the better. I have made this mistake myself. In fact, the stimulation to the muscles should be fast, that is to say, the rest time between sets should be as short as possible, so that the muscles have no chance to breathe. Therefore, the shorter the training time is, the better while ensuring the training volume. Basically, one part should not exceed 20 minutes at most. When you feel that no matter how much you train, you cannot refill the muscles with blood, stop training immediately.

2. Training intensity:

The concept of intensity is related to the rest time during training, the weight used, and the number of sets and repetitions. 1. Rest time between sets: Long rest time between sets is the main reason for long training time and low training intensity. Especially beginners, because they feel very tired after each set of movements, they try to delay the time before doing the next set. I used to do the same, but later I realized that it was time to change. So I bought a watch to accurately calculate the rest time after each set. No matter how long it is, it must not exceed 1 minute and a half (but for squats, you can extend it a little bit). Half a minute is enough. 2. The weight used: The weight used in training is proportional to your muscle circumference. If the weight remains unchanged, your muscles will not grow even if you do more repetitions and sets. 3. Number of sets and repetitions: Generally, practice 3-4 movements for each part of the body, and 4-5 sets for each movement. Do not do too many sets, as that will not be beneficial for increasing strength. As for the number of repetitions, it has been explained in the "weight used".

3. Correctness of the action:

The correctness of the action is more important than anything else. If the action is wrong, no matter how much effort you put in, it will be in vain. Let's talk about squats first, because I found that many people did it wrong, including me in the past. Later, I studied it for a long time and summarized the essentials of squats: stand with your feet slightly wider than your shoulders, place the barbell in the middle of your trapezius, keep your chest up, squat with your knees toward your toes, stop when your thighs touch your calves, then stand up slowly, contract your quadriceps and buttocks when you stand up completely. Pay attention to keeping your chest up during the squatting and standing up process, and control the weight to fall on the quadriceps instead of the waist. This is the most important point, which can ensure that your waist is not injured and your eyes are always level.

4. Aerobic arrangements:

Many people neglect aerobic training, myself included. Aerobic exercise not only improves your cardiopulmonary function, but also increases your endurance and burns excess body fat. Running, swimming, skipping rope, etc. are all good aerobic exercises. It is recommended to include aerobics in your training plan, doing it 2-3 times a week, each time for more than 30 minutes.

We have explained clearly above how to effectively train muscles. You must exercise moderately according to your own conditions. If the exercise intensity is too intense, it will cause harm to the body. Improper muscle training movements are also equivalent to wasting time and energy. So if you want to do it, do it well. If you want to exercise your muscles, you must do it effectively and step by step so that all your efforts will become useful.