A strong muscle is the best representative of a man’s masculine charm, but it is not so simple to develop a muscle. How can we quickly develop muscle and become a veritable sportsman who is stripped of flesh and thin in clothes?
The diet cheers you on: pay attention to the diet structure. Muscle growth is based on fat consumption, so when exercising muscle, you should also pay attention to energy supplementation. Eat more eggs and milk, they are rich in protein, which can be effectively converted into muscle. Vegetables and fruits, while supplementing high-calorie foods, we should also pay attention to supplementing vegetables and fruits. Only a comprehensive supplement can make the human body achieve the best state.
In addition to diet, it is necessary to have enough muscle training:
First, treadmill exercise
Action: Move your hands naturally and move forward, and your steps should not be inward or outward. Set a speed of 5 to 6 kilometers per hour, an incline of 3 to 5 degrees, and sprint for 5 minutes. If you want to lose weight, you might as well adjust the speed to more than 6 kilometers per hour and run for 45 minutes, which can consume 600 calories.
Second, the seated chest press exercises the chest muscles
Action: Sitting, with the lower part of the palm, push the handle forward until the arm is almost straight (the elbow is still slightly bent to reduce the pressure on the joint), focus on the chest muscle, and feel that the chest muscle is driving the arm to exert force. Do each set of 10-15 reps and repeat for 3 sets. Note that when the arm is retracted, the elbow should still be kept in front of the body, do not press back, and avoid training the back muscles. Don’t shrug your shoulders during the force.
Three, seated rowing exercise back
Action: Sit, straighten the upper body, pull the handle back until the arm is aligned with the side of the upper body and then put it back, with the elbow slightly bent when putting it back. Do each set of 10 to 15 repetitions with 3 repetitions.
Fourth, sit-ups exercise abdominal muscles
Action: The abdominal force drives the upper abdomen to roll up, so that the hands and the head pad are slightly raised – the back is still close to the cushion and does not leave. Do each set of 10 to 15 repetitions with 3 repetitions.
The above is about how to quickly build muscle. If you have the conditions, you can go to the gym for muscle training under the guidance of a professional. In the process of muscle training, pay special attention to diet and rest, in order to develop good-looking muscle lines.
