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Muscles can not be formed in the instant one day. However, that does not mean that there are no sports movements that can make muscles form in a fairly short time. Of course, it also depends on how often you do it and whether or not the movements are done correctly. Are you curious about what sports movements can be done if you want instant results? This is the answer.
1. Resistance bands bicep curls
Source: Life Time Daily
This exercise movement according to Taylor Gainor, CSCS, a sports practitioner at Los Angels can make the arm muscles tight and strong.
The longer you make the biceps tense in this manner, the more tight the muscles will be. When you are done with this movement, the arm muscles look tighter throughout the day.
The trick, standing in the middle of the resistance band, with feet shoulder width apart, not too tight. Hold the appliance firmly then slowly bend your arms so that they are parallel to your shoulders, and then come back down again. Keep your body unbalanced as you bend your arms up. You can easily do it like the example in the image above.
2. Kettbell swing
Source: Livestrong
Kettbell swing is one of the movements with high muscle work intensity. This movement requires all the activities of the muscles of the back of the body, such as the buttocks, back and hamstrings.
Therefore, this sport movement makes these parts tighter. Not only does it look firmer, doing the movements will stimulate the cardiovascular system to work better.
To do this, first you need to stand straight with your feet slightly wider than your shoulders. Then bend your knees slightly as you swing the kettbell. Do like the movement above.
Swing the kettbell between your legs so that it bounces up to chest level. Let the kettle fall back between your legs, and repeat the movement.
3. Deadlifts
Source: Gym Guider
This exercise movement can make your glutes or butt muscles feel firmer, look shaped, and of course more elevated, less loose.
The glutes are one of the largest muscle groups in the body and can be relied on to build them up quickly.
To do this, hold a pair of dumbbells or a barbell, while standing with your legs hip-width apart. Then, the knees are slightly bent. Without changing the curve of your knees, bend your hips and lower your body until they are almost parallel to the floor. See the movement in the image above.
4. Resisted Bird-Dog
Source: Livestrong
This exercise movement involves all the core muscles and buttocks, so after practicing this movement you will feel a noticeable difference quickly. You can definitely feel pain, especially if you are not used to it.
However, this exercise makes your core and glutes look tighter than before.
The trick, starting from a position like crawling on the mat. Then straighten your arms and legs crossed as shown above. When pulling your hands forward and your feet back, go as far as you can.
Position your head so that your tumi is completely straight. Make sure you are really moving your glutes with strength, and that it is parallel to your body, not too down.
5. Man-Maker
Source: Womens Health Magz
Be prepared to get an instant impact from this movement. Even though the name is man-makers, it does not mean only for men. For men and women this movement can be a very magical formation.
This movement involves the muscles in your arms, legs, shoulders, as well as some parts of your core muscles. Even so, this movement is not easy, but it is worth the result, really. Prepare a small towel because you will sweat a lot. Keep the floor from getting wet from your sweat.
The trick, be prepared from your highest plank position. Hold dumbbells in your right and left hands. Then alternately raise one hand to the side of your chest along with the dumbbell that you are holding.
Keep the other hand in a straight position to keep the weight from falling. Keep your legs straight as you move your hands.
If still strong, alternate the movement in a standing position while lifting the dumbbells straight up.
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