How to build muscle by running

Running is a common form of exercise that anyone can do, and it can also bring good effects, such as exercising, losing weight, and building muscles. However, in the process of running, if you want to achieve the best muscle training effect, we should also pay attention to methods and techniques, so that your exercise effect will be more significant.

1. In terms of exercise: Thin people should do aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training effects. When thin people do bodybuilding exercises, it is best to participate less in other sports, especially endurance sports such as long-distance running, football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, do not do other activities that consume too much energy.

2. Be focused and targeted: After 2 to 3 months of exercise, the physical strength of those who are emaciated will be significantly enhanced, and they will have more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently. As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your spirit (mind) should be concentrated on the part being trained, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness, and heat in the muscles of the exercise area, the better the exercise effect will be. If you persist in this way for another half a year to a year, your body shape will change significantly.

Do you want to train to have strong muscles? These are common sense questions introduced above. Everyone needs to pay attention and understand this, because we all know it. To have a strong and firm body, exercise is essential. Increasing exercise is the key to building a strong body, allowing you to maintain the most perfect figure at all times.