How to build muscle fastest and most effectively?

How can we exercise muscles to get some results faster? In life, we see many men who want to exercise good-looking muscles, so they insist on exercising every day and sweating profusely. It is very hard. In fact, there are many methods that are both simple and very effective. You can do it at any time, at work or after get off work, and you can stick to it. So how can you exercise muscles best and fastest?

1. Neck

(1) Stand with your feet naturally apart, cross your fingers and hold them behind your head. Use steady force to push your head forward and downward, while using your neck to provide appropriate resistance to prevent your hands from pushing your head down. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax.

When practicing, you should straighten your chest and stomach, and avoid hunching your back.

(2) Place your right hand on the right side of your head and push your head down to the left, while using your neck to provide appropriate resistance to prevent your hand from pushing your head down to the left. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax. Then change direction and practice.

When practicing, the upper body should be kept upright and not lean to one side.

2. Chest

(1) Push-ups are a dynamic exercise. Here we introduce a static push-up. When doing push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Stand facing a wall with your arms raised in front of you, until your fingertips are just about to touch the wall but not quite. Stand straight, lean forward, and place your palms against the wall with your fingertips facing upward. Bend your elbows, with your upper arms and forearms at a 90-degree angle, and move your upper body closer to the wall. Keep your arms bent at the elbows to support your upper body, without letting your body lean against the wall. Keep your pectoralis major muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

3. Shoulders

Open the door and stand in the door frame with your arms hanging down and your fists loosely clenched, with the backs of your hands facing forward. Then spread your arms to the sides and press your fists against the door frame as if you want to prop it open. Keep your deltoid muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, and then relax.

4. Back

Stand or sit, put your hands on your hips, tighten your latissimus dorsi muscles and open them to both sides. Maintain this static position for 8 to 10 seconds or a little longer, then relax.

5. Arm

(1) Sit at a desk, hold the bottom edge of the desk with both hands, with your upper arm and forearm at a 90-degree angle, as if trying to lift the desk. Keep your biceps extremely tense, maintain this static position for 8 to 10 seconds or a little longer, and then relax.

(2) Stand upright with your arms hanging naturally at your sides, and your hands loosely clenched into fists with the backs of your hands facing backwards. Raise both arms straight up and backward, with the upper body slightly leaning forward. Raise both arms until you can't lift them any further. Keep the triceps extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(3) Stand or sit with your arms hanging down and your hands clenched into fists with the backs of your hands facing backwards. Bend your wrist as far as you can, tense your forearm muscles extremely, and maintain this static position for 8 to 10 seconds or slightly longer. Then relax.

In the above content, we introduced many methods that can help us build muscles. In fact, these methods are not difficult at all, but the important thing is that everyone needs to stick to them. We also introduced that different methods will be used when building muscles in each part. This way, the effect of muscle training will be better. The muscles obtained through symptomatic exercise are the healthiest, most prominent and most obvious.