How to build muscle quickly?

A good figure is not easy to come by, especially a muscular figure, which requires hard work. However, you also need to make preparations in advance. After all, long-term exercise always requires perseverance and patience. And you should always pay attention to your health and safety, and never get hurt accidentally or strain your muscles easily, etc. So how can you build muscle quickly?

Exercises on the horizontal bar or fitness machine. Horizontal bar exercises mainly train the latissimus dorsi muscles. Wide-grip horizontal bar exercises help widen the shoulders and develop the back muscles, while narrow-grip horizontal bar exercises can lengthen the latissimus dorsi muscles. The specific method is: hold the horizontal bar or the crossbar on the fitness equipment with your hands as wide as possible from the shoulders, and relax your shoulders and let them hang naturally. Then bend your arms and pull yourself up until your chest is level with the bar, or at least your Adam's apple or the back of your neck is level with the bar, then lower yourself to the original position. Practice this 5-10 times a day depending on your physical condition.

Rotational movement. Unlike chest expansion exercises, rotation exercises strengthen the muscles on the left and right sides of the back separately. When you turn your body to the left, the muscles in the left half of your back are exercised, and vice versa, the muscles in the right half are exercised. When doing turning exercises, you can stand with your legs naturally apart and straight, and do not rotate your legs when turning. Or sit on a mat, straighten one leg, then curl up the other leg, and do the twisting exercise with only your upper body.

Do bent-over rows with dumbbells. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg, straighten your right leg, hold the dumbbell in your right hand and do top-down rowing movements, do it for half an hour each time; then change to your left hand and hold the dumbbell and repeat. It can mainly exercise the latissimus dorsi muscle.

push-up. Push-ups are suitable for friends who have a certain level of strength. Each time you do it, you should keep your body as straight as possible, especially your legs and waist should not bend. Do at least one set a day, 20-50 each set. It is a good way to exercise arm muscles and strength.

Sit-ups. Sit-ups are one of the common ways to train the abdominal muscles. They do not take up space and are also suitable for doing at home. It is recommended to do more than 30 sit-ups at a time.

Through the above introduction, everyone is clear about how to quickly build muscles. Muscle training may seem difficult to people, but that shouldn't discourage you. It is always difficult at the beginning, but as long as you stick to it, you will slowly find that exercise has become an indispensable part of your life.