how to build muscle fast？

A strong muscle is the best representative of a man’s masculine charm, but it is not that simple to develop a muscle. How can you quickly build muscle and become a veritable sportsman who is stripped and fleshy and dressed in thin 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:

1. Treadmill exercise。Action: Swing your hands naturally and walk forward, and your steps should not be inward or outward. Set the speed to 5 to 6 kilometers per hour, the slope is 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.
2. 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.
3. 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.
4. 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 lifted – 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.