Ace enter! I am a male, 170 tall, 52Kg in weight, how to gain weight, how to build muscles at school

If you gain weight, eat on time and don't be a picky eater.

Hehe! Let me pick up a bargain, buddy used to be a sports athlete, let me tell you!

In terms of diet, it is necessary to eat more foods with high protein content, such as milk, eggs, legumes, ......The reminder is to be in moderation, but you can't eat like Japanese sumo, it will reduce your life.

Eat regularly, such as time and portion size. Muscle training too! Quite simply, what kind of muscles do you want, do you want muscles that are not only big, but also powerful, or just muscles?

If you want to have muscle strength and strength, you need to work hard. You just have to exercise, and you have to have a scientific exercise plan. This is not very good Add my friend Speak slowly, my hands hurt from typing here One or two sentences are not clear I don't want to find some information Which experts fart is nonsense, who of them has ever been a real athlete.

This requires experience, not theory.

Let's talk about something simple and easy to understand!

You are 170cm tall and weigh 52kg, which is a little thinner.

I don't think you need to deliberately gain weight!

If you want to build muscles, increase the amount of exercise, and then the amount of food you eat will naturally increase!

It is recommended to play basketball, and if you can, go to the gym appropriately!

Good luck!

If you are thin, the muscle framework is not obvious, usually eat more eggs and beef, and the beef is controlled at 5 points at the best, which can increase your muscle mass.

Eat? You make an international joke, let me tell you that you can only eat some meat after a cycle of exercise, almost all the time to beans, vegetables, fruits, protein powder can not be eaten before the age of 40, you can only rely on your own exercise, go to the gym, there is a coach with you, 1 month can almost see the prototype. But let's be honest, your height-to-weight ratio is very good.

I drink 8L of water a day anyway, and I haven't been to the toilet once, so I can see the effect in half a month.

Protein powder, beef.

Run, 15-30 minutes.

Push-ups, 20-40 pcs.

Dumbbells, 50-100 for one arm (depending on the individual, 30-50 is fine).

diet, eggs, fruits, beef, sheep, chicken, ---

The standard weight for men is 72 kg, and the ideal weight is kg; The standard weight for women is 67 kg, and the ideal weight is kg. Or, regardless of gender, the standard weight is 62 kg. The pro is very thin. I wish you all the best in your life, health and happiness. Thank you.

If you work hard, it's no problem to lose more than 10 pounds and 20 pounds.

There will be some muscles, but don't be too demanding or limited.

That will make you give up or be disappointed if you don't meet your expectations.

It is recommended to have short-term goals, and to stick to them for a long time, it is completely probable, half a year, and the most important thing is to work hard.

Be optimistic, eat and absorb enough, don't do heavy physical labor, and then eat some longan meat every day, and you will soon gain weight.

How can men supplement nutrition for fitness to maintain muscle growth? Whether you're new to bodybuilding or a seasoned veteran, here are 7 rules of nutrition that are worth paying attention to and don't overlook because they seem simple.

1.Eat 6 meals a day. No matter what you eat, every.

After eating a meal in two or three hours, the muscles will maintain a rapid growth rate.

2.Make sure every meal contains carbohydrates to provide enough nutrients to your muscles.

3.Consume the right amount of protein.

4.Don't go on a diet that's too low-fat.

5.Make sure you eat enough dairy products.

6.Fruit intake can be arbitrary, 2 servings a day is enough, but it is also possible to eat more.

7.The last meal before training should be 30 minutes before training, and should contain plenty of easily digestible carbohydrates, 30 grams of wheat protein, and 80-100 grams of carbohydrates (such as sugars) immediately after training. Only in this way can we ensure that the effect of training is to gain muscle and not lose it.

You take muscle building powder half an hour after the workout, supplement some protein, the main component of muscle acacia is protein, after eating muscle building powder can replenish the muscle energy you consume.

Bone mineral density. Everyone's bone density is different, which is a key point that affects weight. Kaizakura Bridge.

Don't worry so much about weight, fat content and three-dimensional size are important.

Fitness every night is for fat people, if you lose weight, a few days a week, it is recommended to be six days of fitness three elements: hard workouts to break through yourself! Plenty of rest! Enough nutrition! Indispensable!!!

If you don't have other diseases, your weight should grow slowly and get stronger and stronger, it is recommended that you check your body first to see if there are any other problems, and then give you a fitness schedule, just for reference:

In fact, there are three: chest - push-ups, back - pull-ups, legs - squats The following three plans are repeated twice a week and rest for a day!

Monday: Warm up for 10 minutes, move the joints, train the chest muscles, deltoid muscles, abdominal muscles!! Chest expansion, shoulder movement, wrist (warm-up) parallel bar arm flexion 8 sets of four The last group to the exhaustion inclined board supine bird 8 sets of four sets The last group to exhaustion.

Supine pull-up 8 sets of four and the last set to exhaustion.

Triangle!! Back of the neck press 8 sets of 4 sets The last set to the exhausted side press 10 sets of 4 sets The last set to exhaust the abs!! Sit-ups 30 sets of four sets The last set is exhausted, and each set rests for one minute between sets, and every two movements for four minutes, paying attention to concentration!!

Take two to three days off, pay attention to nutrition and rest.

Thursday: Warm up for 10 minutes, move the joints, train the main legs, abdominal muscles, legs!! Barbell squat 15 pcs in one set (light weight warm-up) Barbell squat (can be changed to dumbbell one-legged wall squat) 8 pcs Four sets Last set to exhaustion seated leg press 8 sets Four sets Last set to exhaustion.

Calf Raise 15 sets of 4 sets The last set is exhausted abs!!

Sit-ups 30 sets of four sets The last set is exhausted, and each set rests for one minute between sets, and every two movements for four minutes, paying attention to concentration!!

Rest for 2 to 3 days, pay attention to nutrition (eat as much as possible) and rest (passive recovery and active recovery) Saturday: Warm up for 10 minutes, move the joints and train the back muscles, biceps, and abs.

Back!! Possession rowing 15 pcs 1 set (light weight warm-up) Wide grip neck pulldown 8 pcs 4 sets Last set to exhaustion narrow grip neck front pulldown 8 sets 4 sets Last set to exhaustion seated rowing 8 sets 4 sets Last set to exhaustion b2s!! Dumbbell Lift 8 sets of 3 Last set to exhaustion barbell lift 8 sets of 3 sets Last set to exhaustion abs!!

Sit-ups 30 sets of four sets The last group does not care about the weight and number of sit-ups until it is exhausted, the key is the standard of movement, do your best!!

If you weren't exercising regularly, you'd already be a little fat. Muscle building and diet also have a lot to do with it.

If you want to gain weight, eating more is the most straightforward way, especially at night, before going to bed. In addition, if you eat a lot of chocolate and high-sugar drinks, you can also gain weight.

Exercise-wise. Kobe Bryant said: "In fact, the length of time is not important, but the intensity of it."

It is emphasized here that the time period they are talking about is also based on one hour. Moreover, the strength is high, and it is gradually increased to high strength. You just need to find a method that works for you, practice every day, start with a small intensity, and then increase the intensity when your body adapts.

Personally, I think muscle training is unscientific.

Diet, eat more beef, chicken breast, egg white, high-protein foods.

Exercise time, from 8:30 to 10:00, equipment workout, you can run in the morning.

Eat less spicy foods and drink less alcohol.

The meat on the stomach should do more sit-ups In addition, push-ups are also a good choice.

Go to the gym, 3000 yuan, 2 months.