How to build muscle? How to gain muscle?

It's not enough to just practice The diet has to keep up with protein powder Eat more meat To ensure enough protein I also practiced in the gym I just practiced before I didn't pay attention to the diet The effect is not obvious Later, both aspects were taken care of The effect is obvious Really.

If you're preparing to play basketball, it's best to train all your muscles to the point that you don't just focus on your legs, you just practice jumping, which can be very uncoordinated.

Fitness still depends on persistence, if you want to grow muscle, it is recommended that you go more than 3 times a week.

Every time you go to the gym, you can jog for 10 minutes to warm up and then go to the equipment area.

Instrument exercises can generally be divided into chest, back, abdomen and waist, shoulders, hips and legs, you can go to one or two parts at a time, and practice another set next time. The method of practice is generally to increase the weight first by the pyramid method, and then slowly reduce the weight when you reach your limit state, each group exercises about 10 15 sets, each movement exercises 4 6 sets, and each part can be changed to 2 4 different movements.

It usually takes 1 and a half to more than 2 hours after the equipment is finished. Then jog for 30 to 50 minutes for a run or a bike, and then take a hot shower and relax after the run.

You must pay attention to your diet and don't binge eat after practice. Drink milk and eat a few eggs, don't eat all the yolks, high cholesterol. Eat mainly egg white. Supplements like protein powder, if you feel you need and have the money to buy them, use them.

If you stick to it in this way for one to two months, you can see the results.

You can take photos before and after your workout in the past month or two to see your progress, which is very motivating.

Sit-ups, push-ups, squat jumps, must-do, work on the waist, legs, ligament strength, do some paving exercises, jump rope, run long-distance, sprint and accelerate sharply, exercise explosiveness, swim helps to exercise the lungs, etc. I used to train like this I'm also on the basketball team.

The effect will be faster and more obvious with the device; For example, dumbbells, arm strengtheners, tension springs, and leveraged bells.

As long as you keep exercising, the muscle mass will come out naturally.

It's easy to grow muscle, and if you don't go to the gym, you can do more physical work. Don't be afraid of getting tired, you must grow muscles.

Insist on exercising, supplement protein in time half an hour after exercising, preferably animal protein, and drink some whey protein powder to ensure sleep.

Muscle growth is inseparable from exercise and protein replenishment! Protein needs are greatest between 30 and 90 minutes after each workout, so hopefully you'll be able to replenish your protein 20 minutes after your workout! Rest after a workout is also important!

Muscle growth is all about resting! So give it plenty of rest!

Aerobic exercise, such as running... When doing some high-load exercise, the key is to be consistent.