How to build muscles quickly?

Exercising muscles requires a method. In order to build muscles quickly, you must not only choose some exercise methods that suit your own conditions, but also persist in exercising for a long time. Of course, in order to train strength and even improve explosive power, you also need to master some strategies and techniques. You cannot exercise blindly without any regularity. This will not only fail to build muscles, but will also damage your health.

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.

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.

Speed ​​quality. 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.

I believe everyone is clear about how to build muscles quickly. When exercising muscles, you need to go through a very long process. During this period, you can neither be impatient for quick results nor give up halfway, otherwise it will be difficult to achieve your ideal effect. In addition, you should also pay attention to the maintenance of your body. You can't just use it without taking care of it. It is very important to have a reasonable diet.