How to exercise muscles quickly and effectively? Many people think that the beauty of a man lies in his muscles. In life, more and more male friends begin to exercise. How to gain muscle quickly is a topic that every man is very concerned about. Let's share how to exercise muscles quickly and effectively.
How to exercise muscles quickly and effectively 1 running
Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function, and at the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly building bodybuilding muscles.
standing long jump
Standing long jump is divided into three groups: morning, middle and evening, and each group does 25-50, which is the fastest way to train leg muscles and lengthen the whole body muscle lines.
push-up
Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it, especially your legs and waist. Do at least 1 group every day, 20-50 in each group, which is a good way to exercise arm muscles and strength.
sit-up
Sit-ups are one of the common methods to practice abdominal muscles. They don't take up space and are also suitable for home. It is recommended to do more than 30 sit-ups at a time.
dumbbell
Friends who want to exercise biceps brachii can try dumbbells and lift dumbbells with their arms to strengthen local muscle exercise, at least 50 times at a time, in order to effectively strengthen the shape of muscles.
swim
Friends who can swim, might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.
How to exercise muscles quickly and effectively 2 1, leg muscle exercise
Exercising leg muscles helps to shape thigh curves and prevent discomfort such as joint pain.
Lie on your back and lift your legs.
Exercise method: wrap the exercise belt slightly above the knee and lie on your side. Keep your upper body straight, hold your head with one hand and put the other hand in front of you to keep your balance. Then keep this posture and slowly lift one leg like a leg apart, then change legs and repeat the exercise.
Get down and bend your knees.
Exercise method: Fix the two ends of the exercise belt on a chair or furniture at the same height as the ankle, then fix the headquarters of the exercise belt on the heel, lie prone, and naturally place your arms under your face. Then slowly pull the calf to the hip direction, slowly put it down after 1 second, and repeat the leg changing action.
2, back muscle exercise
Exercising back muscles can not only beautify the back curve, but also alleviate the discomfort such as backache and backache that people who work at their desks for a long time are prone to.
Sit on the ball and stretch your back.
Exercise method: Sit on the ball with your feet apart, behind your hands, push your hips back to make the ball roll back, and at the same time, support your upper body outward, spread your back and collapse. Hold the action for a moment, bring the ball back to your hips and forward, and repeat the action after your body recovers.
3, neck muscle exercise
Muscle training for neck muscles not only helps to strengthen the muscle strength of the neck, but also helps to relieve shoulder and neck pain and relieve shoulder and neck pressure.
Headrest ball
Exercise method: sit in front of the ball, with your legs bent and your shoulders facing the ball. Then look up, put your head on the ball, shake your head slightly back and forth on the ball, and the ball rolls slightly back and forth.
Kneel for the ball.
Exercise method: Kneel with your legs, the ball is sandwiched between your upper body and thighs, put your hands on the ball, lean forward with your upper body, support the ground with your hands across the ball, roll the ball forward in the abdomen position, keep your feet off the ground, straighten your legs, make a downward push on the ball, and finally slowly retract your body back to the starting position.
Sit on the ball neck and rotate.
Exercise method: separate your legs on the ball, put your hands on your knees respectively, and turn your head back and forth, left and right. Then turn your head in the opposite direction.
How to exercise muscles quickly and effectively? 3 food conditioning is indispensable.
Although we know that exercise is necessary, we also need the cooperation of food, and the nutrition can't keep up, otherwise it may lead to bad consequences. Therefore, people who exercise in this period should eat more foods rich in protein, such as bean products, eggs and milk.
1 broccoli
Broccoli is known as the crown of vegetables, which represents its position in vegetables. Broccoli has many nutrients, including iron, phosphorus, zinc, potassium and calcium.
Broccoli is also high in plant protein, which is also protein. We know that you need a lot of protein and cauliflower to exercise your muscles. You have/kloc-0.00g broccoli and 4.5g protein. Do you think it's protein?
And broccoli can also promote physical recovery. After our strength training and fitness, our immunity will drop temporarily. Eating broccoli can help us recover our immunity and help us recover our damaged muscles. So broccoli has always been the favorite of fitness life.
2. Chicken breast
Reducing fat, slimming and increasing muscle are very suitable for chicken breast, which has a high protein and a lot of iron. It can not only provide protein for muscle movement, but also help us recover from muscle injury. It is really the core food for fitness and muscle building.
Eddie Peng Yuyan Yuyan shares fitness recipes. In fitness training, he only eats chicken breast and boiled egg white. Moreover, the price of chicken breast is relatively low, cheap and effective among all meat foods. Do you want to eat or not?
3. Salmon
Salmon is also good for building muscles. 6 ounces of salmon contains 4 grams of omega-fatty acids and 34 grams of protein. Salmon is rich in elements, which can help repair muscle damage and reduce cortisol. It can also promote the increase of testosterone.
Elevated testosterone can increase muscle growth and male function, making it more lasting. It's really good for men to eat salmon, but recently, salmon from the country of origin has fish disease, and it will take some time to eat it.
4. Beef
Beef is a must-eat food for bodybuilders, which can reduce fat and gain muscle. Beef has a very high nutritional value and contains a lot of sarcosine, which can increase muscles and help us train for longer.
Moreover, beef is low in fat and contains linoleic acid, which can resist oxidation and keep muscles from being oxidized and decomposed during aerobic exercise. It also contains a lot of zinc and magnesium, which can not only help the synthesis of protein in the body, but also be used as an antioxidant to promote muscle growth. It is very important to help exercise muscles.
5. eggs
Eggs are also one of the must-eat foods for muscle builders. Many bodybuilders only eat egg whites. Egg white is rich in protein, and protein is very helpful for muscle building. Why not eat egg yolk? Because eating too much egg yolk will lead to an increase in our cholesterol. High cholesterol is bad for your health.