How to train muscles effectively and quickly? Nowadays, people pay great attention to fitness. Muscle gain is a more advanced category than fat loss. Girls who gain muscle are regarded as treasures. An effective training plan is a necessary condition for muscle growth. Let's share how to train muscles effectively and quickly.

How to train muscles effectively and quickly? 1 Exercise your whole body muscles on the treadmill.

To do treadmill exercise, you should also warm up first, just like a car. If it is not warmed up, it is easy to cause engine damage. If you exercise directly on the treadmill without warm-up, it is easy to hurt ligaments and joints. Pay attention to whether the treadmill is stable and the table top is dry before running and fitness, and get ready before exercise, so that there will be no problem in rotation.

Don't rush to speed up the movement, just gradually increase the speed. To exercise your muscles by running, you must first know your exercise limit and measure your heart rate. Generally speaking, the maximum heart rate should be controlled at 60-80%.

Generally speaking, the running time of the treadmill should not exceed 60 minutes, and it is best to listen to music with good rhythm. Excessive running noise is a problem of running posture, so we should pay attention to the pace and hydration. It is most appropriate to control the number of training times per week at 4 times. If you want to lose fat, try to reduce the intake of fat during the exercise.

Sit chest push to exercise chest muscles.

Most chest muscle training starts with flat bench press. When you want to train a specific part, you should first arrange the training load and times, and then prepare the training plan to bring more effective stimulation to the muscles. After doing a certain amount of chest muscle training, you can do it several times and have a rest when you are tired.

Rowing exercises the back.

When rowing equipment moves, be prepared before doing it, make sure your feet are on the pedal, keep your body upright and don't bend over. When you are ready, you can start rowing. When you lean back, your arms should clamp your torso, and your torso can lean back slightly. Don't shrug your shoulders when you do the action.

Pull down at a high position, which is suitable for low-intensity and heavy-weight training. When using pull-down, the back muscles can exert force, and the gear shaft should not be too loose or too tight. After mastering the back exercises, you can gradually get familiar with the movements, so that your back muscles can get a good exercise.

Abdominal muscle exercise

Sit-ups do abdominal muscles, although effective, but the efficiency is relatively low Abdominal muscles actually have a regional scope. When exercising the abdomen, it should be divided into oblique abdominal muscles and lateral abdominal muscles, such as Russian rotation, woodcutter, leg lifting on one side, anti-abdominal rotation and so on.

How to train muscles effectively and quickly? 2 How to keep fit and get results easily?

It takes a certain process for our muscles to form a lump. Moreover, fitness is actually to "tear" the muscles, then heal them, and then tear them again, so as to build a bodybuilding muscle.

Therefore, fitness should master a certain frequency. For example, if you do one or two hundred push-ups or one hundred bench presses a day on a whim, you can really see the outline of your muscles when they are congested. But the next day, I felt a terrible pain all over my body-lactic acid was secreted in my muscles and the outline of my muscles disappeared. This exercise method is not advisable.

We should arrange fitness exercises for ourselves 4-5 times a week. And we should pay attention to it in a fixed period of time, because the frequency of this kind of fitness exercise can give our muscles a buffer and self-recovery time. In addition, it can make our bodies gradually adapt to the intensity of our exercise.

How long will it take to see the effect?

This is a common concern of friends, but the specific situation varies from person to person. Because each of us has different exercise intensity and frequency, everyone's body fat rate is also different. If the body fat rate is high, then the muscles are easily covered with fat, and it is not easy to see the obvious outline.

Friends with low body fat may have had sports experience before, or they may be thinner. The muscle lines of this group of people are easy to stand out, but because they are too thin, even if the effect comes out, it is not as good as those posters advertised.

Therefore, according to the personal situation, if the normal people estimate that the number of fitness exercises is about 5 times a week, if the muscle contour effect appears, it will take about 3-5 months to feel muscular. Friends can make corresponding exercise methods according to their own specific conditions.

How to keep muscles?

If you already have a muscle contour, or the lines have been improved and you want to keep it, then the better way is to keep the original amount of exercise. If you don't have much time, you can reduce the number of exercises on the original basis. But you can't reduce it too much. After all, fitness is not allowed to be lazy.

And when summer comes, many friends like to eat barbecue and drink beer, which makes it easy for oil to accumulate in the body. Fat is formed over time, you know, "gaining weight is easier than losing weight." Therefore, in order to ensure good physical condition, you should control your mouth while paying a certain amount of sweat. Don't eat foods that are high in calories and fat. Although you can have fun, you can't say the pain when you lose weight.

Many friends who love fitness will pay attention to diet and add some protein powder to promote muscle growth. This is based on science. Protein's supplement can quickly repair the torn muscle tissue and contribute to the formation of muscle contour. However, due to the high price of protein powder, it is not suitable for everyone, so some friends will ask how to achieve the effect of protein powder.

Fitness-loving friends can eat more eggs, because eggs also contain a lot of protein. But it should not be too much every day. Because if eggs and protein powder exceed the daily needs of human body, it will cause indigestion, stones or diarrhea.

In addition, friends who love fitness should also eat vegetables and fruits regularly to supplement the vitamins and trace elements needed in the body. Moreover, fruits and vegetables do not contain fat, which can provide enough energy and calories for the human body, which is very necessary for friends who want to lose fat.

How to practice muscles effectively and quickly 3 How to practice muscles fastest?

1. How to do muscle training with maximum weight and low frequency?

In bodybuilding theory, rm is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5rm. The research shows that: 1-5rm load training can thicken muscles and develop strength and speed;

6- 10rm load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15rm were not obviously thickened, but their strength, speed and endurance were improved. After 30rm load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10rm is suitable for bodybuilding training to increase muscle mass.

2. How to train the fastest number of muscle groups?

Whenever I think about exercise, I do 2 ~ 3 groups. In fact, it is a waste of time and I can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.

3. How to practice the longest muscle displacement?

No matter rowing, bench pressing or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

4. How to practice the fastest and slowest muscles?

Lift up slowly and put it down slowly, which will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.

5. How to practice the fastest muscle failure method?

This is an effective method to increase muscle circumference at present. What it does is. If you want to develop that muscle, you should first choose to develop only the local muscle group movement of this muscle for training, and do it for 6- 10 times until you are exhausted, and then run to another equipment within 3-5 seconds to do a comprehensive muscle group movement focusing on developing this muscle, reaching the limit with 79% weight. In this way, the muscles will feel great stimulation by alternately training about 4 groups. According to research, this can effectively stimulate muscle growth and promote its development.