How to exercise muscles to form quickly

If a person with thin body wants to increase his physique, the only way is to increase muscle and make the muscles on his body shape, so that he will look particularly strong. Muscle training cannot be achieved overnight and requires long-term exercise. So how do you think it will take to quickly form a muscle? Let’s take a look at the fitness knowledge together!

1. The main method of developed muscles

The main method of developed muscles is barbell bench press, and other methods of training are auxiliary. Because the volume of the muscles trained is proportional to the weight lifted .The weight of bench press barbell is relatively much larger than that of dumbbells.

If you use a large-weight dumbbell for bench press or "flying bird", it is very difficult. Under normal circumstances, if the bench press weighs 60 kg and do 8 to 10 times per set, the bust can be practiced to 95 cm. If you use 100 kg, the bust will exceed 100 cm, reaching 120 cm.

2. Design and practice of bench press barbell

Bar dumbbell exercise mainly involves bell weight, bar grip method, grip distance, lifting angle, lifting speed and number of sets. The bar is affected by the training muscles.

The diameter of the bench press bar is preferably slightly thicker, with an outer diameter of 35 to 40 mm and a wall thickness of 2.5 to 3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the area of ​​force, and facilitate the push of the arm. The distance between the grip and the bell plate is better, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the pectoral muscles, and can reduce the generation of rabbit force couples.

The position of the lever to the training chest muscles must be placed in the training chest muscles (down to the transverse septum and up to the clavicle). The chest training should be done from the bottom First, from wide to narrow, that is, first practice the lower chest (lying inverted lying), then practice the middle chest (lying flat), then practice the upper chest (lying inverted lying). First hold the bar wide, then hold the bar in the middle, and then hold the bar narrow. Wide hold the bar wide to train the width of the chest muscles, narrow to train the height (thickness) of the chest muscles.

As for bench press stools, inverted lying bench press (20-30 degrees) and flat bench press short stools. When pressing, only the upper back contacts the stool surface, which can make the chest straight and increase unit pressure. For forward bench press, sit-shaped curved stools (30-45 degrees) can make the upper chest straight and form a level position, so that the barbell acts vertically on the upper chest muscles.

3. Breathing of bench press

Inhalation when exerting force can increase the amount of myoglobin that stores oxygen and the energy-supplying muscle glycogen, which expands the capillaries of muscle, which is conducive to exertion. If you exert when exerting force, you will feel hypoxia. If your energy supply is insufficient, muscle strength will be reduced, and the number of muscle fibers involved in the exertion will also decrease.

In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for bench press is to inhale when pushing the barbell up and exhale when lowering the barbell.

4. The speed of bench press

The use of fast contraction (1 to 2 seconds) and slow stretching (2 to 4 seconds) is inconsistent with Wade's slow continuous tension rule (forced contraction time 4 seconds, reduction stretching time 2 seconds). The author's experience is that the reduction time is the same as the contraction lifting time (2 to 3 seconds). The lifting speed is too fast or too slow, which means that the lifting weight is inappropriate.    　5. The impact of triceps on the pectoral muscles

While practicing the pectoral muscles, you should strengthen the exercise of the upper arm triceps. Without developed triceps, it is impossible to bend up and heavy barbells, and you cannot practice developed pectoral muscles.

When you are bells, push-ups can be regarded as the easiest magic weapon for practicing pectoral muscles. Doing push-ups regularly can also maintain the size of the pectoral muscles, which is particularly meaningful for middle-aged bodybuilding.

7. A reasonable diet: Only when the energy consumed is greater than the energy consumed can people become fat. Therefore, the diet of thinner people must be reasonable and diverse, and they should not be partial to eating. In addition to eating meat, eggs, and poultry rich in animal protein, you should also eat more soy products and red beans, lilies, vegetables, fruits, etc. As long as the diet is nutritious and conducive to digestion and absorption, and appropriate bodybuilding exercises, it can become plump in a short time.

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