How to quickly build muscle for the whole body

How to quickly build muscles all over the body is something many people want to know. With the improvement of economic level, people are no longer satisfied with just having enough food and clothing. Many people have begun to focus on their own health and beauty. Women love beauty, and men also hope to show their charm through a strong physique. Therefore, how to quickly build muscles all over the body has become a topic of concern to many people. Here we will teach you how to build muscles.

It takes about 1 month to build muscle and 3 months to shape it. This is the time spent in the gym. If you do home fitness, use dumbbells to exercise the upper limbs and the lower body; do 4-5 sets of squats, 8-12 times each set. If there is no obvious soreness in the legs after squatting, please exercise with appropriate weights.

It is recommended to exercise step by step and train scientifically and systematically. Rational planning and diet planning.

1: Exercise your abdominal muscles once a day. Do 14 sit-ups in a set, slowly, and do 4 sets. Exhale when going up (all movements), and inhale when going down (all movements). Remember not to hold your breath.

2: Try to run every day, 30-40 minutes is more appropriate, run at varying speeds, and don't run at a constant speed.

3: Standing alternating curls 14 times a set, 4 sets, practice on Monday and Friday.

5: Biceps, spread your legs at 90 degrees, place the joints on your legs, lift them up, 20 in a group, do 5 groups, you can reduce the weight appropriately each time. Follow on Week 1 and Week 5, do it after standing curls.

Push-ups are done on weeks 2 and 3, 12 in a set, for 5 sets.

Dumbbell rowing 14 sets, do 4 sets of 2, 3, and do it.

Lateral raises: 3-4 lifts a week, 14 reps a set, 4-5 sets

Dumbbell press, do on Tuesday and Wednesday.

Squat with dumbbells raised in both hands, do 4 sets of 14 in a group, and practice on Mondays and Fridays.

How to quickly exercise muscles all over the body. Some practical and effective exercise methods have been introduced to you in detail above. When doing these exercises, you must pay attention to the correct method and do it in place, so that it can be effective, otherwise you will not achieve the expected effect. At the same time, if you want to quickly build muscles all over your body, you also need persistence and perseverance. You cannot achieve your goal without persisting in exercise.