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With proud muscles, the body is strong and beautiful

Every time we see other people's muscles on the Internet or on TV, we will be very envious. Muscle not only makes a person look thin in clothing, but also can prove a person's health to a certain extent. But most people's fitness, often not star effect is significant, so how to exercise can quickly and effectively build muscle? Let's talk about it.

The first method of muscle training: concentrated training time. When you think about exercising, it takes more than ten minutes. It's a waste of time. It's hard to exercise muscles. You have to devote 60-90 minutes to focus on a certain part to fully stimulate muscles.

The second way to exercise muscle: enough range. Whether it's push, push or bend, you should first put the dumbbells as low as possible to fully stretch the muscles, and then raise them as high as possible, so as to achieve the effect of exercise.

The third way to exercise muscle: slow down. For example, when lifting a barbell, many people neglect a little. They think that lifting a dumbbell will build muscles and quickly put them down, wasting a good time to build muscles. The right way to do this is to slowly lift and then slowly lower, so that the muscle stimulation is deeper. In particular, when you put down the dumbbell, you should control the speed and fully stimulate the muscles.

The fourth way to exercise muscles: keep tense. Keep your muscles tense throughout the group. Don't let them relax at the beginning or the end of the action. They will always be exhausted completely. In order to increase the muscle mass rapidly, we should take less rest and stimulate the muscle frequently.

At the same time of muscle training, we should also pay attention to: with the continuous accumulation of exercise time, muscle performance ability is also constantly strengthened, at this time, we can increase the intensity of muscle training, eat protein after training, but do not eat immediately after training, at least every 20 minutes, to supplement nutrition.