How to build muscle for men

Training any muscle is not a one-day thing, it still needs to be regular and planned. Especially men mostly train large muscles, which is more difficult to train. The endurance, speed and even strength required are much higher than ordinary training, which requires men to persevere. So how can men train muscles effectively?

Speed ​​quality is specifically manifested in three aspects in defense: one is reaction speed, that is, the ability to respond quickly to various sudden intrusive stimuli; the second is displacement speed, that is, the ability to quickly pass a certain distance; the third is action speed, which mainly refers to the ability to quickly complete the technical movements necessary for defense.

Continuously speeding up the frequency of movements and practicing a certain movement repeatedly at the fastest speed is an effective way to improve speed quality. For example, fast-timed punching, repeatedly practicing a certain technical movement under confrontation conditions, and strengthening the practice of sudden positions (for example, watching gestures, movements or listening to sounds to complete a certain movement) can improve the speed quality of the opponent.

There are many ways to train strength, and you can flexibly adopt them according to local conditions, especially for the training of strength of various parts of the body, which can be carried out in a targeted manner according to your actual situation. For example, to improve the strength of the upper limbs and waist and abdomen, you can do push-ups, regular handstands against the wall, sit-ups, and punching sandbags.

To increase the strength of the lower limbs, you can practice horse stance squats and various jumping methods in martial arts (such as continuous single-leg jumps, lunge jumps, frog jumps, squat jumps and platform jumps, etc.). In addition to bare-handed training, you can also use various equipment for training, such as using dumbbells, kettlebells and barbells for weight training.

There are three ways to improve explosive power: first, increase strength without reducing speed when practicing a certain technical action; second, increase movement speed without reducing strength; third, increase strength and speed at the same time. In strength training, the strength developed in a short period of time will also decrease quickly after stopping training. On the contrary, the strength gained gradually will be maintained for a longer time.

The above article gives a clear introduction to how men can build muscle effectively, and I believe everyone has a clear idea of ​​it. In fact, there are many ways to train muscles, but there is no real quick way. Most of them require a long process, and the greater the intensity of the exercise, the better the effect of the training will be, and the faster the muscle will be formed.