How do you build muscle? Please, 3Q

Strength builds muscles.

Do more exercise, for example! Just do some muscle-related exercises

Let's practice dumbbells

Family dumbbell program.

Chest and shoulder training:

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

B2-head and triple-head training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Abs sit-ups 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine twists: 4 sets x15-20 reps (to practice oblique muscles), back muscle dumbbells, one-arm rows: 8-12rm (times), x3 sets of dumbbell leg curls, deadlifts: 8-10rm

It takes a while to train muscles, you have to think about Swarzenegger's need to use medicine, and you must stick to it to have an effect.

Push-ups + pull-ups + sit-ups. Increase your protein intake every day. Try your best to do it when you do it, and the amount is enough to have an effect.

Fifty to a hundred push-ups a day.

Those professional bodybuilders who really play the competition are sure to take drugs (European and American level players) Generally anabolic steroid drugs, Asian players are not clear The workout of general bodybuilding enthusiasts is divided into three parts: training, nutritional supplements, and rest Training is those training Nutritional supplements are divided into daily supplements and pre-game supplements, daily supplements include normal diet and nutritional products, and pre-game supplements mainly refer to defatted nutrients Rest is very simple: sleep is the best way to rest, and it also includes relaxation such as massage and massage.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! No dumbbells can be replaced with weights, mineral water, bottled sand or water.

The muscles must have been trained with women!!

Muscle training should be divided into physical training and strength training! Your requirements can be basically distinguished by the above two aspects! It is necessary to carry out rapid strength training is explosiveness; Slow physical training is also required.

That way, your muscles will have both strength and visual sense! In terms of the number of muscle grouping methods you can bear, you have to do fast strength; When you feel tired, you should also do slow physical training in the same event! Don't ask for quantity!

Until the limit of fatigue is reached! It is to first quickly maintain the training and then slowly supplement the improvement, so as to achieve the "extreme" to produce the effect of improvement! Don't always stick to a specific number of exercises!

That's just "holding" the state! Only by breaking through the "pole" can it be effective!

Each part has a different exercise method, such as the muscles of the arm, then you have to practice dumbbells and push-ups 100 a day, slowly step by step, if you want to exercise the muscles of the legs, frog jumping and squatting in place can grow the leg muscles, it is also 100 a day is enough, remember to let the parents step on the muscles of the arms and legs every time you do it, so as not to be painful on the second day.

First of all, you have to understand your physical state, your muscles, fat, bones, do a body analysis, so that you will feel that you have to do it, the method is not the same for everyone, there are suitable for you, by the unsuitable for you, make your own training plan, and sometimes eat some foods that will help you and tonic breakfast: a small amount of beef or chicken 1 egg and 3 egg whites (boiled in plain water) 1 apple lunch 200 grams of beef or chicken Fat-free or low-fat Milk (skim milk powder is sold in supermarkets) 3 egg whites A few vegetables If you have the conditions at night, eat some shrimp. Eat some bananas while exercising.

It is not easy to exercise for more than two hours a day, generally 40-60 minutes at a time, and two to three groups a day is appropriate! On the first day, train the upper muscles and lay 100 supine birds (do it in groups, preferably in a group of 20). 200 wide-arm push-ups with high feet (do it in groups, preferably in groups of 20).

On the second day, exercise the abdominal muscles 200 sit-ups (do it in groups, preferably in a group of 20). Make 100 pieces of the group (do it in groups, preferably in a group of 20). On the 3rd day of leg exercises, squat 200 (do in groups, preferably in groups of 20).

Climb stairs to sore legs. On the 4th day, go for a run, exercise the muscles of the whole body, and put them together to make the muscles look more natural. Pay attention to the swing arm.

Then speed run exercises. Day 5 does Day 1. Day 6 does Day 2.

Day 7 only climb stairs (slightly) and rest.

1.Two arms curl 2One-arm squat curl 3

Two-arm inclined plank curl"rm"It's English"repetition maximum"The abbreviation of the Chinese translation is"Maximum repetition"。Such as:"6～12rm"That's what it says"Can repeat up to 6 to 12 times of weight"。For example, the training plan is:

Dumbbell single arm curl 3 4 sets, 6 8RM. The explanation is: use 10 kg dumbbells to perform single-arm curl exercises, and do your best to only do 6 to 8 consecutive curls as a group, such weights and times to do 3 sets in a row.

Normal training can rest for 60 90 seconds between sets, this 10 kg is the weight of the action 6 8RM, if the fat loss is for fitness purposes, such an action to reduce the weight, so that the number can reach 20 30RM. This is how the prescribed weight is usually expressed in a training plan, which varies from person to person. Load intensity is a very important training factor in bodybuilding, 1 4 times mainly to increase absolute muscle strength and physical strength, 6 12 times to increase muscle circumference, 16 20 times to develop small muscle groups and improve muscle line elasticity, more than 25 times mainly used for fat loss, enhance cardiopulmonary function, fitness shaping, etc.

If you exercise at home, you can do push-ups, do 10 to 15 push-ups in each group, and rest for 1 minute in between 5-6 sets, which can be a good exercise to the anterior bundle of the pectoralis major and deltoid muscles. Sit-ups to exercise your abs, and if you have a little fat in your abdomen, choose a 30-minute jog before doing it. Use dumbbell curls to exercise the biceps of the arms, side raises to work the middle bundle of the deltoid muscles of the shoulder, and bent side draws to work the posterior bundle.

Squats and frog jumps to exercise the waist and legs, tiptoe jumps and squats or calf raises can fully exercise the quadriceps and gluteus muscles of the thighs and the muscles and explosiveness of the calf gastrocnemius. Usually you can also do more running and skipping exercises to help improve cardiopulmonary function, while the growth of height is also helpful, in addition to exercise and rest is also very important, to ensure sufficient rest time fitness is also this principle, if you choose fitness, you also need to develop good living habits, ensure adequate nutrition**, adequate sleep, strict training plan to achieve the desired effect. The intensity of your workout each day determines the time.

Generally speaking, it is more effective to practice in a fixed period of time, and it is generally an hour to an hour and a half to see the results quickly, and what you eat is very important. The main components of muscles need a lot of protein, so you need to supplement a lot of protein** to the body. For example:

Chicken breast. Beef. Egg.

fish, etc. At the same time, eat some fruits, vegetables and yogurt to supplement and promote protein absorption, and usually eat less spicy foods and junk foods such as instant noodles. Hehe, that's all.