Many people want to improve their physical shape, but more often than not, it never comes to practice. Sometimes this dream disappears after the first days of training. It can be very difficult to build muscle, and it takes a lot of time. But if you still decide to make your dream come true, take action.
Instructions
Step 1
Create a set of exercises that will train the desired muscle groups. To make the figure beautiful and proportional, you need to work on the whole body. Pumped-up biceps look just ridiculous if their owner has thin legs, a sunken chest and a stooped back. Do exercises that will shape your legs, arms, chest, shoulders, buttocks, neck, abs, and back.
Step 2
Purchase additional equipment to help you get results faster. You can buy a gymnastic ball, wall bars, dumbbells, bench. Of course, you can also create a beautiful athletic body without them, but if you are aiming for maximum effect, then you cannot do without them.
Step 3
Train 3 times a week, do not overload your body, otherwise the results will appear more slowly. There are several basic exercises you need to do to build muscle quickly. Pull up on the horizontal bar. In the first lessons, it will be enough to do 3 sets of 10 times, then gradually increase the load.
Step 4
Do push-ups from the floor, this exercise will tone all the muscles of the shoulder girdle, give a load to the press and back. The number of push-ups depends on your physical fitness. If you have not been involved in sports before, then 100 push-ups are enough. If you are a trained person, then the number can be increased to 200 or 300.
Step 5
It is better to swing the press while lying on a gymnastic ball, then you will achieve maximum results. If you don't have one, then lie on the floor, fix your legs under a bed, sofa or radiator and gently lift the upper half of your body. For beginners, it is enough to do 50 exercises in one workout.
Step 6
Do side bends, do your bike while lying down, jump rope, and walk regularly. All of these exercises just seem very simple, in fact, they are great for helping to build muscle mass.
Step 7
After a month of training, artificially increase your body weight. Only with the help of weights will you build muscles in a short time. The easiest way is to hang a backpack on your back, which will contain dumbbells (heavy books). Every month you need to increase their weight, and then the result will not be long in coming.
