I m not fat, but I don t have any muscles, so what is the best way to make me fuller?

Hehe, it must be someone who wants to exercise in his busy schedule, first of all, I want to say that exercise can be anytime, anywhere, it's up to you!

The muscles in the legs we can go upstairs to practice, for example, there is an elevator, and in order to exercise, we can run upstairs!

It seems that you don't have time to practice the abdominal muscles, the muscles in the arms I suggest that you have dumbbells, you can pick up and exercise anytime and anywhere, a group of thirty, one group a day, from slow to fast, not in a hurry! In the future, you can increase it in a unit of time, so that you can exercise without delaying your work!

Okay, let's just keep it simple, do you know why the average person can't have a piece of muscle like a bodybuilder?

Because the same exercise is done every day, ordinary people don't have weight-bearing, that is, they do all kinds of exercises with their bare hands, such as walking, and they just walk empty, even if they sometimes have some weight when working, but those weights will not exceed your own weight, but Mr. Bodybuilder, every day of exercise, the weight is more than your own weight, sometimes even more than 2 or 3 times your own weight, you say, muscles only grow when you eat a lot of weight, and then supplement nutrition, you can understand.

That said, you don't need me to teach you.

You can do some weight-bearing at any time in the future, like when you go up the stairs, and you can resist some heavy objects, do you understand?

Intensive workouts, super-intensity strength exercises, help your muscles grow, and of course, eat more protein-rich things in conjunction with your diet, such as beef, eggs, etc.

Hello, first of all, adjust your routine and diet as much as you can, as follows (work and rest, go to bed at 11 p.m., wake up at 7 a.m., eat, lunch from 11:30 to 12:30, dinner at 6 p.m.) (diet, eggs for breakfast, eat less egg yolks, with some milk bread, lunch fish with vegetables, dinner fruits, all diets should be less oil,)

Again, exercise plan, suitable height and weight, you can run with sit-ups, push-ups, (running, running has a constant speed, variable speed, sprints, loops, etc., make up a few cycles for you, one, run at a speed of eight for five minutes to reduce to six, walk for one minute for a cycle, do six cycles, two. Use seven to run for nine minutes, use six to walk for one minute as a cycle, do four cycles, three. Take eight as the base, add a speed every minute, add to twelve to start decelerating, reduce one speed every minute, reduce to six, for one cycle, do four cycles, etc., do push-ups first, a group of thirty, do five sets, each group rests for two minutes, a group of thirty sit-ups and a group of two minutes for each group, do five sets, add one per week, and shorten the rest time by one second), come on!! Hope it helps!!

There are also apparatus, five large muscle groups of the body, chest, shoulder, back, abdomen, legs, Monday, chest, barbell bench press (a group of ten, six sets), dumbbell bench press (a group of twelve, five sets), dumbbell birds (a group of twelve, five sets), rope chest clamp (a group of twelve four sets), with triceps training, supine arm flexion and extension (a group of ten, six sets), arm flexion (a group of twelve, five sets), etc., Tuesday, back, pull-ups (a group of ten to do six sets), high pulldowns (a group of twelve, Do six sets) Seated rows (a set of twelve, five sets) Straight arm pulldowns (a set of twelve, four sets), etc., Wednesday, shoulder, neck front press (a set of ten, do six sets), front flat raises (a set of twelve, do four sets) Reverse butterfly machine (a set of ten. Do six sets), bend over and do four sets of sideways raises (a group of twelve does four sets) and dumbbell presses six sets (a set of ten, do five sets).

Thursday, legs, barbell squats (a set of ten, do ten sets), weighted scissors (a set of fifteen, do four sets), leg curls (a set of twelve, do six sets), leg curls (a set of twelve, do six sets), standing calf raises (a set of twelve, do six sets).

On Friday, the biceps brachii (arm curls, a set of ten six, dumbbell curls set of ten six, high rope curls set of twelve, five sets) triceps, (supine arm curls, a set of ten six, cervical back arm flexions, a set of ten six, prone arm curls, a set of twelve, four sets).

Saturday, aerobics, cardio, Sunday, rest,

There are two ways to do this, one is to slap and hit your muscles every day. The second is to exercise every part of the body.