How can you build perfect muscles in half a year?

You can build perfect muscles in 3 months.

2:30 p.m. to 5 p.m. is a great time to work out.

Daily diet: eggs, fish, chicken, beef, beans, milk, vegetables, high-sugar fruits, don't eat pork! Don't eat greasy stir-fry! Don't drink carbonated drinks!

Eat lunch 1 and a half hours before the workout, mainly eat continuous energy-replenishing foods, such as fish, chicken, beef, high-sugar fruits, and eat protein-rich foods that are easy to digest immediately after half an hour of fitness for muscle growth! Here's the key! Eat beans, egg whites, (boiled soybeans with egg whites are excellent supplements!)

Easily digestible proteins such as milk, fish, chicken, etc.

Attach a copy of the fitness schedule.

Every day. 1.The standard forehand grip on the horizontal bar Pull-ups must be able to do 4 sets of 10 with no more than 40 seconds pause in the middle of each set to train the latissimus dorsi triceps.

2.The standard chest push-up must be able to do 30 push-ups in one group, do 4 sets, pause for no more than 40 seconds in the middle of each set, and train the pectoralis major muscles, waist and abdominal muscles.

3.Dumbbells, you have to look at it** I can't tell you what the action is, do you know what the arm is vertical The correct training of the biceps muscles is that the big arm is always perpendicular to the ground, and the lower arm moves up and down between 30 and 120 degrees, so that the muscles will not be relaxed when the whole process is tense 15kg dumbbells in a group of 20 do 4 sets of pauses in the middle of each group for no more than 40 seconds Train the biceps and forearm muscles.

4.Squat slowly in a group of 50 to do 4 sets of no more than 40 seconds in the middle of each set to train the thigh muscles.

The above are some suggestions for beginners in my 6 years of fitness: The fitness effect also has a cycle, which is generally 90 days, that is, it will appear in 3 months (the muscles of each part are wide and distinct, and the back is fan-like).

5.The fitness cycle is 3 months, which is 90 days, and I have to train strictly according to the quality and quantity I have above.

But you have to train to the quality you set! About the first two weeks, you won't be able to do what I said, but in the third week you will be completely adapted, when you are eager to increase the load on yourself, your fitness will start and get on the right track, there is no shortcut to practice, only work hard! Come on!

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

If you want to build the perfect muscle, you must have strong faith and perseverance. First of all, know how to exercise, muscle growth requires a lot of anaerobic exercises, such as push-ups, sit-ups, squats, if you want to achieve a more perfect effect, you can use equipment to complete. It is very important to pay attention to the method of doing exercises, and it is very important to prepare for activities, such as widening the chest before doing push-ups, moving the wrists, etc., and then practicing in groups, each group tries to be exhausted, and the rest time in the middle is best not to exceed one minute, and do eight out of five groups every day.

The other sports are much the same; Secondly, learn how to eat, eat foods with high protein content every day, such as beef, eggs, etc., try to eat more and eat less, but it is not easy to eat two hours before exercise; In short, perseverance is the most important, according to this method will take about two months to achieve results, if you want to reach the male level, it is impossible to achieve it without two or three years of hard work.

1.It is recommended to go to the gym to find a personal trainer to train, just stick to it, but it is not very hard, the method is also scientific, and you will not get hurt.

2.When you learn some methods, you can practice and you can stick to it, after all, the private training fee is also a lot of money.

Wish. <>

If you want to build up your muscles in half a year, first get up every morning and keep running, which can make your legs and arms more flexible, and also get rid of belly fat.

Secondly, you can stick to pull-ups every day, or do push-ups consistently, which can also make your flesh firmer.

If you can, you can go to the gym and build your muscles in a targeted manner.

It seems impossible to build a whole body of muscles in half a year.

There is no way to do it. Muscles don't work as long as you want.

Insist on going to the gym every day, doing muscle exercises, and planning your diet reasonably for a month, and you can see the results.

To exercise a body of muscles in half a year, you need to make a detailed diet and fitness plan, and at the same time have a professional fitness teacher to help you so that you can exercise a body of muscles in half a year.

Exercising is necessary to have nutritional supplements, and you can't blindly go to fitness to prevent harm to the body.

If you want to be the size of an American, you're never going to be able to do that now. Because you practice a lot of exercises, you only train the endurance of the muscles, and you can't expand the muscles, only make the muscle lines look obvious. However, the muscles will be small.

To reach the muscles of those who are American NBA stars, you have to exercise with weights, and you can only do a maximum of 8 weights, and if you have more than 8, add weights. Another point is that push-ups can't train the pectoralis major muscles, and handstands can only train the lower arm muscles; Squats can only work the quadriceps muscles of the thighs. If you practice it like this, you can't reach the inverted triangle figure.

If you want muscles above the waist, then what you are looking for is an inverted triangle body. If you want to become an inverted triangle figure, you must train the pectoralis major, latissimus dorsi, and deltoid muscles (shoulder muscles). How do you train these muscles?

If you have the conditions to go to the gym, then I don't need to say, it will definitely build your figure in less than a year.

If it's not convenient to go, let me show you how to do it at home.

Pectoralis major: Go buy a barbell, lie flat on the bench, and do a bench press. Keep the number of pieces in a group to 8, and add weight if you can exceed 8. 3 to 6 groups per day.

Back dilators: Hang the horizontal bar, do pull-ups, the number of a group is still 8, if there are more than eight. Then hang the bricks on your feet to bear the weight. 3 to 6 groups per day.

Deltoid muscles: Take two pieces of iron in your hands, do a surrender motion, and then do it up and down. Note that the elbow must not exceed the level of the head. Three to six sets per day, a group of 8.

Note: The above three muscles must not be exercised in one day. For example:

Chest training on Monday, back training on Tuesday, shoulder training on Wednesday, and rest on Thursday. Chest training on Fridays. Cycle in turn.

Be sure to take a day to rest your muscles, and don't think that if you have good physical strength, you will practice every day, and your muscles will atrophy if you don't get rest.

If you find that the muscles are getting bigger, take three days to modify the muscles, and the muscle modification is to stop doing too much weight, and put the weight down, reaching 20 pieces per set. Once you have modified your muscles, you can work on a lot of weights. The muscles that are trained in this way are large and shapely.

It won't be as scary as the Terminator, nor will it be as small and unmanly as Andy Lau's. It's like the muscles of a man in the NBA.

After exercising, it is very important to eat a diet that is sure to supplement protein and eat more eggs and fruits. You can practice an inverted triangle within a year.

Good luck.

No matter what exercise you do, the simplest thing is to feel that your muscles are swelling or sore or sore after exercising, so that the exercise will grow flesh.

Eat plenty of beef and eggs every day, and then keep exercising, preferably at the gym, with a personal trainer, for devilish training.

It's simple, it's all about persistence.

If you want to get large muscles, you should use your own extreme weight equipment training, do not pursue the number of times, and stagger different parts of the body every week. Pay attention to relaxation and stretching before and after your workout.

Another important point to note is that muscle exercises require a lot of nutritional supplements, and those with gastrointestinal diseases who are not well absorbed need to be timely**. There is a saying that muscles are eaten, which shows the importance.

I don't know what your concept of perfect muscles is, whether it's perfect like rain or perfect like Bruce Lee. But in my eyes only the likes of Wheeler, Kuhlman, Rippreste, etc., are perfect.

If you imagine the first two, the muscles are not big, but the layers are clear, and the body is as clear as a knife, it is now the saying that the steel bar man is called, it is quite simple, practice 6 days a week, 3 hours a day with high intensity, insist on practicing for a year, only eat protein powder, boiled vegetables, boiled chicken breast, egg white, etc., eat more than half of the usual amount of salt (that is, eat no more salt than you used to eat in the previous bowl of rice, absolutely do not eat a little oil), usually supplement vitamins. You can definitely do it.

And if you want to reach those people I said later, it is difficult, in fact, no one can achieve it, the first year to practice 5 days a week, 1 hour each time, binge eating meat, eggs and milk, the second year, you yourself will practice, time, training content, intensity can be arranged by yourself, spend six or seven years, although you can not reach those non-human levels, but can practice to more than 100 kilograms, even if you are outstanding among the Chinese, enough for you to be proud.

If the exercise load is properly arranged, the exerciser's subjective feeling should be full of energy, physical strength, comfort, and desire to exercise.