How to build a beautiful muscle 200

To build beautiful muscles, you should combine strength training with cardio.

Training content: Whole-body strength training, subdivided into chest and back (bench press, bird, push-up, butterfly machine chest clamp, etc.), shoulder (neck press, dumbbell side raise, dumbbell front raise, rowing, etc.), upper limbs (arm curl, back of the neck arm flexion and extension, etc.), lower limbs (weight-bearing half-squat, weight-bearing calf raises, frog jumps, high leg runs, etc.), waist and abdomen (sit-ups, prone back lifts, leg lifts, abdominal tightening, etc.).

Training volume: Choose 10-12 movements (2-3 for each part) from the above training content, repeat the training 3-4 times a week, repeat each movement 3-4 sets, and repeat each group 8-12 times.

Training requirements: action specifications (please give guidance to fitness experts), change the training content once every two weeks (each part is still 2-3 movements), pay attention to the warm-up before training and the stretching after training.

In terms of diet, it is necessary to increase the intake of protein, ensure the intake of about 100 grams of protein every day, such as the following dietary plan: staple food 7--8 taels, 250 ml of milk, 3 eggs, 2--3 taels of fish and shrimp, 2--3 taels of meat, 3--4 taels of tofu, 500 grams of vegetables, and 400 grams of fruits. If the diet does not meet the above requirements, you can also supplement some whey protein powder in moderation after training or before going to bed every day, and supplement some sports drinks before and after training.

Push the barbell back. There are 10 sets per round, with an interval of no more than 5 minutes between each set, and 10-20 increments per set.

Eat more fish, eggs, milk, carbohydrates (such as cereal) and fruits.

This is a bodybuilding exercise.

This is a fitness program (you can do it at home), and you can see for yourself that it is a precious crystal

It's best to find a fitness trainer, because people are different, and the trainer can help you develop a plan according to your requirements and your situation

As for eating, you can consider eating something protein-rich, similar to eggs and milk, which are helpful for muscle growth. But it's best to find a coach, who can help you arrange a more reasonable diet plan, if the diet can't go up, there is no nutrition, and the practice will be difficult

Talk less and practice more. Action standards.

Use your brain. Eat right.

1.Perseverance and reasonable exercise (it is best to have a professional coach - no detours).

2.It works better with a reasonable diet.

Brother, if you just want to train your pectoral muscles, you can do push-ups, and if you have the conditions to do bench presses, nothing else is useless, I am personally benefiting from the results in January

In the first week, a group of 20 sets and 3 sets a day.

Week 2 A group of 25 sets a day 3 sets.

Week 3: 30 sets a day, 3 sets a day.

Week 4 A group of 40 4 sets a day.

If you want to be standard, you have to be persistent, and if it doesn't work, you cut me

Push-ups can also work the pectoral muscles.

Place your legs high and your hands a little wider than your shoulders, preferably on each stool, and do push-ups with your chest as low as possible to the level of the stool. It's full of results.

Do what you can, do at least three sets of 10 each, and wait for the next increase if you feel that it is not enough after doing three sets. Add two or one to each group and take your time.

It definitely works.

Push-up. Push-ups are most effective for boys.

Exercise more and more every day. Or go to yoga.

First of all, please eat, please second, then practice;

Eat high-protein, practice every day, basically practice 3 days and one day off, or one day off a week, if there is no equipment, push-ups, sit-ups, etc. are the best.

The correct bench press is to use the chest to exert force rather than to use the arms and arms, if your arms will be sore and unable to move, it means that you are not doing the standard, you must use the chest to exert force, just start to divide into 4 groups of exercise, each group is carried out by 8 12, each group rests for 3 minutes.

Dude, let me tell you, my weight is the same as yours, I was a special forces retired before, and then worked as a coach in the gym, in fact, if you really want to train muscles, you can't eat muscle building powder, if you want to train the muscles of the abdominal muscles, then you practice sit-ups, and the barbell you said, in fact, there is a weight to choose your right barbell according to your strength, and then dance aerobics in the gymnastics, ** is easier to use, exercise every part of the body is also good, this point can be given to me.

If you train your muscles, you can do it every day, and if you want to train your strength, you have to train hard every day.

These arrangements of yours belong to the category of anaerobic exercise, which can play a role in building muscle.

I don't know what your body fat is now, if you have a lot of fat, you also need to combine it with more than 30-40 minutes of aerobic exercise every day to lose fat and shape up. Otherwise, the muscles will be trained, and the lines will not be clear enough.

Running, jumping rope, and burpees are all optional aerobic exercises. At this time of winter, rope skipping and burpee jumping are more suitable for indoor sports.

Pectoral muscles need to be improved, shoulder muscles and biceps are OK! To train your pectoral muscles, you can spread your wings as a wild goose! One set of 30 do 3 sets of 1 month to see results.

If you have enough stamina, you should add more weight, and put something on your back when you do push-ups, so the effect should be better

If you do that, everyone will be in good health.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curls, curls (6 sets each);

Legs: squat, lunge squat, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-ups, dumbbell neck back arm flexion and extension (4 sets each);

Back: wide and narrow pull-ups (try to do more than 10), dumbbell rows (4 sets);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

Do 70-100 medium-sized arm strengtheners every morning and evening, don't do large, start with small, and the muscles can be stretched little by little. Doing too much is detrimental to muscles.

According to industry insiders, (Brother Bing) before breakfast (before 7 o'clock) run 7 kilometers at a variable speed for no more than 45 minutes in half an hour, rest for 10 minutes, and then do sit-ups and 500 push-ups each. The premise is that within an hour, massage the muscles quickly after doing it, so that the muscles are stronger and more eye-catching.

If you want to train the shape of your muscles, it is recommended that you do it systematically. 10 reps at a time, repeat 4 reps. Don't do too much, doing more than 15 at a time will only make your muscles smaller and smaller.

The choice of weight doesn't need to be too heavy, it can reach 70% of your extreme strength. Practice one day and rest one day. Or you can practice different parts of the muscles for two days in a row, because the muscles grow out at rest

Running fast builds your muscles and exerts yourself when you stand every day