How to make yourself stronger!! How can you get strong fast!

In order to become a better version of myself, I put a lot of effort into training, but when I returned to the locker room after practice, I was always dissatisfied with myself in the mirror. From thin to strong, it takes a process, and what points in this process are not noticed? Today Warcraft Clark tells you the tricks of building muscle.

Hello landlord; 1. Run at least 5 kilometers early in the morning. Variable speed running. Acceleration run. Practice endurance. Speed knows how to prepare. Explosive.

2. Sit-ups to train abdominal muscles in a group of 60 and do 4 sets. Fist push-ups can practice two heads. Three-headed. 30 pectoral muscles per group. Do 4 sets.

3. Squats, frog jumps, duck steps. If you can, do a weighted squat. Work your thigh and calf muscles.

4. Leg press to improve its own flexibility and destructiveness.

Do push-ups every day, eat well, and eat more protein-rich foods, such as eggs. Milk, all meat, legumes!

The quickest way to get strong is, of course, to gain fat. Anyone who has studied biology knows that it takes a lot more energy to add 100 grams of protein than it does to add 100 grams of fat, so if you want to gain weight quickly, it's best not to think about gaining muscle first, and if you don't do it properly, you may lose the same weight, or even lose weight. Scientific fattening is good, but it takes too long.

It's not easy to just add fat, and the recipe is simple enough: the main dish is not so important, the important thing is the intake of sugar and fat. The sugar in food is mainly starch, so you must eat more rice or pasta at every meal, hehe, this metaphor may not be appropriate, you know the duck, why does it grow so fast, the main thing is that there is more starch intake, and nothing else is eaten.

From now on, you will have to eat 50 more rice than usual, eat less and eat more if your stomach can't fit it, and if you usually eat less, then you need to increase the portions. The second is to eat more high-calorie foods, and know why Americans are so fat. Eat more fried food, and add more oil to stir-frying.

When you are thirsty, drink carbonated drinks. You should also develop the habit of eating more snacks, eating candy and ice cream. Reduce the amount of exercise, don't sleep too much, sleep only when you are sleepy, you must not be able to hold on, staying up late is easy to endocrine disorders, plus you usually eat a lot of oil, it is easy to grow beans.

Basically, it's okay to live like this, there is no one who doesn't grow heavy, and there is at least one more than 10 pounds a month. Gaining weight quickly is good, but it also has the disadvantage, that is, it may sacrifice part of your health or develop a gluttonous habit. It doesn't matter if you gain weight, because you were very thin before, so you can't see it if you add a little fat, and it will look well-proportioned.

When you feel that your weight is okay, you don't have to live like this, and it's not very healthy. If you eat like that, you will really become fat, and then you can pay attention to it. If you're not satisfied, you're just fat and you don't have too much muscle, read on.

In fact, it is easy for people to train strong after they get fat, that is, to train a lot of muscles. Because if you exercise strongly when you are fat, you will lose fat, which is why I told you not to increase muscle to gain weight at the beginning, because at that time you don't have much meat, and you can only get lighter and lighter when you overtrain. Back to the point, at this point you should eat more protein, such as meat, milk, soy products, do not eat fat, and reduce starch intake.

Think about it, at this time, the starch you eat is converted into glucose, the starch you eat is used to meet your energy needs for a day, exercise is used to reduce excess fat, and the rest of the protein will be mostly converted into your muscles, so that after a few months, you will gain a lot of muscle on the basis of the previous one, and the fat is gone. This is the best way to gain weight, it only takes 2 months to gain weight, and after about 4 months, you will become a strong muscular man.

Make yourself strong, that's a very happy thing. Make yourself strong and there won't be a lot of ailments to bother you. But how to get strong, you have to work hard? Exercise day after day, year after year.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight). You can take one to two scoops of muscle building powder or protein powder 30 minutes after exercise.

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 do loads of 8 to 12RM, with each set doing around 8 to 12.

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 curl, curl (6 sets each);

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

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

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

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.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

Maca has been very popular lately and can be used by both men and women.

Eat ginseng spleen pills to supplement nutrition.