What is the most effective way to build muscle?

Muscle training is a long process, and everyone needs to have a correct understanding of how to train muscles most effectively. The choice of exercise method is naturally a critical link. If you want to build muscles in a certain part of your body, you need to choose the corresponding method to exercise. At the same time, you should also pay attention to methods and strategies, such as frequency, intensity and endurance of training, which directly affect the effect of muscle training.

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.

I believe everyone is clear about how to train muscles most effectively. If you want to have a strong physique and developed muscles, you naturally need to be patient and have patience to gradually change your body shape. If you are always in a hurry to achieve results and do high-intensity exercise every day, it will cause great damage to your body.