How to train muscles quickly

For many male friends, they all want to get rid of the fat that women hate and have a very strong body. One of the criteria for measuring a good body is having muscles. Muscles, as a foil to a good body, can invisibly increase a person's charm. So what kind of exercises can help men build muscles quickly? Next, I will introduce several methods to you.

Do 3 sets of push-ups in the morning, 20 in each set. (I usually do some warm-up exercises before doing it, such as stretching my arms, stretching my legs, and twisting my waist to prevent sports injuries). If you get up early, you won’t be in a hurry to go to work. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors.

(You can repeat the second step after get off work) Or change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step. To prevent local muscle fatigue, other muscle groups will not be exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

The above dumbbell exercises can be done alternately every day, instead of doing only one type. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

If you want to train your muscles quickly, you still need to persist. Even if you want to train quickly, it is impossible to achieve it in just two or three days. It takes at least one month. In the process of muscle training, the exerciser must pay attention to protecting his muscles and remember to do necessary warm-up exercises before exercising. Only in this way can we ensure that muscles are trained safely.