I want to build muscles at home, what should I pay attention to?

First of all, you can find out the fitness method at home at any time, I won't say much here, I am also a fitness enthusiast, but not very professional, I can give you some advice.

1. You should pay attention to the regularity of life, diet and sleep are very important, eat a lot of rice as a staple food, eat less greasy and fatty meat, and eat some egg whites and beef appropriately, which will supplement protein.

2. Don't rush things. Make a fitness plan every day, focus on one or two muscle groups a day, and switch to other muscle groups every other day, so that you can rest for 1-2 days alternately, so that the muscles have time to grow and rest.

4. When exercising, you must have someone to help you protect, be careful of injuries, be sure to warm up before exercising, and eat some coarse fiber foods such as bread slices first. Eat some high-calorie, high-protein foods after a workout, bananas and egg whites are good choices. Pay attention to replenishing water during exercise, muscles are more afraid of lack of water, drink in small sips, don't drink too much at a time, drink diligently, otherwise you will have an upset stomach.

5. When the exercise reaches a certain stage, a small exercise at home can not meet your needs, find a gym, the equipment is more complete, the weight can also meet your requirements, and read more fitness books!

I wish you success in fitness and good health!

1: On Monday, the main exercises are the pectoral muscles and triceps, as well as the anterior deltoid muscles, and the movements are high-low one-handed push-ups. It is a general push-up, one hand on the ground, the other hand on a low stool or on the edge of a low sofa to do push-ups.

This movement mainly improves the problem that the strength of the general push-up is too small, and it is easier to control the balance than the one-handed push-up. It may be difficult for beginners to do, so there is no need to stipulate the number of groups, just make a hard rule that the amount of 40 must be guaranteed, remember to change hands. On Tuesday, the main exercises are the deltoid mid-bundle, posterior bundle, and upper back muscles, and the movements are one-handed handstands, in groups of one minute, and each hand is practiced for 5 minutes.

2: Sit-ups are to be practiced every day, because the recovery ability of the abdominal muscles is relatively strong, it is best to jump rope for 10 minutes first to warm up. 3：

In terms of the effect of exercise, it can be done at any time, and in terms of mental state, it is from 3 to 5 pm every day. 4: Supplement, I don't know how heavy your dumbbells are, so I didn't say that the exercise of the biceps, if the single is less than 20 pounds, it can be sold as scrap iron, because such a weight can only be used as ** for men, and the above words can do a single-arm curl, which is the general action of training biceps, do 3 groups a day, 10 per group, and the amount of exercise should not be too large, because in order to increase the effect of exercise, this action can be practiced every day.

You have one more chest expander than my equipment, I am now about 150 push-ups every night, divided into four groups, the rest time in the middle is determined according to your own situation, and you can continue to do it if you feel that you can do it, of course, it is best not to exceed five minutes, 15 to 160 or so sit-ups, a group is done, a pair of 10-pound dumbbells, 30 to 40 supine birds, a group is done. Sixty dumbbells were lifted in both arms, and I was divided into three groups. It took about 40 minutes every night, and after three months, the muscles were already formed!

Exercising muscles is about persistence, don't stop when your muscles hurt when you first start exercising, just hold on! It is best to practice before resting at night, the muscles will swell after exercising, and the rest at night is just right to make the muscles rise wantonly!