I m 23 years old, it s not too late to practice bodybuilding! How to train the local muscles of each

No problem at all, as for how long you can build muscles, it depends on the individual. For example, your exercise time, personal physique, and so on. If you just see the muscles, it's no problem to stick to it for about 1 month. If it's better, it's going to take a long time.

It's not enough to do just two things.

Generally, friends who come to the gym to work out and gain muscle hope that the muscles can increase quickly, if there is no financial problem. Do leg training, squats, leg curls, leg curls.

Do chest training, barbell bench press, dumbbell bird, and the front tow that can push the shoulders on the same day.

It's still leg training, but it can be changed to endurance training with a small weight.

Back training deadlift (this movement is for the back, not the waist) Barbell row pull-ups.

Explanation is needed. Leg strength is the most important thing in bodybuilding and strength training, and not taking supremacy and focusing on the development of the upper limbs is a mistake made by many beginners and even professional trainers.

In addition, the shoulder muscles and waist and abdominal muscles are only used to maintain stability during strength training, and heavy shoulder and waist and abdominal exercises should not be done at the beginning of the training (the first four weeks).

For example, shoulder training can be done on training days with small weight dumbbells and flat chests. The lower back and abdomen can be placed on the back to do training on days.

Push-ups Squats These two are the most effective ways to exercise without equipment If you want to train such muscles, you need to do it every day Pull-ups: Exercise the back muscles Push-ups: arms and pectoral muscles Abs recommend you to see ab tearers But there are no significant results at the beginning of the exercise After about 10 days of exercise, you will find muscle growth If you stick to it for a month (high intensity), you will have obvious results If you want to maintain such muscles, you need to stick to it every day.

He is the world's top parkour master, and ordinary people can't do anything like this.

This kind of person is mainly more muscle-oriented, and I recommend you to do more tensile training.

1.You can practice five days a week and rest for two days (recommended), but these five days should be reasonably planned. It can be based on individual circumstances.

There is a psychological component to your feelings, and of course, it may also be due to recovery from congestion, so that's okay, don't worry.

2.Diet is very important, because it is related to your energy and the supplement of nutrients you need, eggs don't need to be eaten so often, you can eat half an hour to an hour after each exercise, eat more egg whites, and eat some beef if you can. Milk is fine, but be aware of the effect on your own fat growth.

3.Congestion is normal, it gets smaller because it's recovered, but the effect is still there, it's just that the change is too small for you to see, and you'll look at it after a long time. Fitness, getting strong, is a long process.

4.Practice the movements first, and slowly add weights. Weight is important, but blindly heavy weight can affect muscle growth. You can try to train with periodic alternating movements.

5.Take your time, fitness depends on persistence, reasonable training, reasonable arrangement of work and rest time and diet, you will look at it in half a year, look at it again in a year, and have fun after reading it!

This kind of thing has to be sustained for a long time.

1. It is right to practice one day and take one day off, because it is necessary to give the muscles enough time to rest. You sleep muscles that don't get smaller, two but relax.

2. Eggs alone are not enough, nutrition should be matched, because according to the actual situation, you can find relevant information.

3. During exercise, the muscles need a lot of oxygen, so that the blood circulation is accelerated, at this time your muscles do not become bigger, just congested, after the exercise is completed, the blood circulation slows down, the muscles naturally feel smaller, and the same is true for sleeping.

4. Large weight, low reps, exhaustion in each group, plus sufficient nutrition and sufficient muscle rest and growth time after exercise.

5. You can't practice every day, and you can see 4 of your younger brothers.

1. Fitness needs to be adhered to, not to practice for 1 day and rest for a day, it is best to rest for the whole body after a day, such as pectoral muscles, biceps, triple, shoulders, back, legs. It's best to rest for a day, and no more than 2 parts a day.

2.Fitness needs nutrition to keep up, and if you feel that you have enough nutrients, you can also choose to eat some protein powder.

3.After the exercise, he is in a state of muscle congestion, of course, he is swollen, he is normal when he goes home, and he is a little smaller, and we go to practice every day to make it better, not to be in a state of congestion forever.

4.High weights can make muscles grow and thicker, and multiple sets can make the muscles more visible.

5.It means that your exercise intensity is not enough, or the movement is not standard enough, and you will feel a rise every time you practice, but only after the first exercise will there be pain.

Pectoral exercises are recommended to do more: push-ups, incline push-ups (hands are high and feet are low), down-incline push-ups (feet are high, hands are low), elbow push-ups (elbows are done against the sides of the body), pull-ups, parallel bar arm flexion support; Choose 3 movements each time, do 4-6 sets each, 8-12 reps per set, rest for 1-2 minutes between sets, and pay attention to relaxing your chest muscles after practice! Push-ups: Shoulder-width apart with your hands on the ground; The distance to raise your feet is generally within 50 cm, and you can choose the height that suits you!

Abs are recommended to do: sit-ups, crunches (lying flat on the upper body and not moving, bringing the legs in front of the abdomen), high leg sit-ups (putting the feet on the stool), supine two-end up (lying flat, the upper body and legs are raised at the same time), prone up (lying on the waist and not moving, the upper body is raised), prone two-end up (lying on the stomach, the upper body and legs are raised at the same time), side lying up (lying on the side, getting up the upper body, fixed below the waist); Choose 3 movements each time, do 4-6 sets each, 8-12 reps per set, rest for 1-2 minutes between sets, and pay attention to relaxing your abdominal muscles after practice!

The method of the arm is also very simple, (1) sit in front of the table, support the lower edge of the table with both hands, the upper arm and the forearm at a 90-degree angle, as if to hold up the table, the biceps are extremely tense, hold this static position for 8 10 seconds or a little longer, and then relax.

2) Stand upright, arms hanging naturally at your sides, hands loosely clenched into fists, hands back facing back. Raise your arms straight back and up, lean your upper body forward slightly, raise your arms until you can't lift them anymore, your triceps muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax.

3) Standing or sitting with your arms down, hands in fists, and backs of your hands facing back. With your wrists bent as hard as you can, your forearm muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer. Then relax.

If you stick to these methods, you can see it in 1 month, and you will have obvious results in 2 months at most! Generally speaking, it is more effective to practice in a fixed period of time, and it is generally an hour to an hour and a half to see the results quickly, and what you eat is very important. The main components of muscles need a lot of protein, so you need to supplement a lot of protein** to the body.

For example: chicken breast. Beef.

Egg. Wait. At the same time, eat some fruits, vegetables and yogurt to supplement and promote protein absorption, and usually eat less spicy foods and junk foods such as instant noodles.

If you are already thin, you can first train the parts above the chest, train the muscles of the shoulder area, and the pectoral muscles (push-ups, pull-ups, barbells, dumbbells) and then the abdominal muscles will come out after a month or two.

If you want obvious muscle lines, it is recommended that you eat more: muscles, eggs, and make yourself fatter first!

In this way, you can train a streamlined and perfect body!

It is recommended to go to the gym, the half-year card is very cheap, about 2 3 yuan 1 time!

1.Run 5 kilometers at medium speed each time! It's best not to stop between intervals, just set up a brisk walk on the treadmill to rest!

2.5 15 minutes after the run, the "spiral lymph" in the body is active!

3.Use the "big" equipment in the gym for these 5 to 15 minutes, and be sure to train until your arms are shaking when you lift light things!

4.The arm will be very painful for 1 to 4 days, and you can only keep bending at 45°! If you exceed it, you want to tear the same pain!

After a few days, you will find that your muscles have increased by 1 4 cm, and you can drink yogurt and eat soy products during the recovery process!

This is the fastest and most effective muscle crash! Since you are relatively thin, please make yourself plump first!

Exercise every other day with a large weight and a few times, eat more beef, and supplement protein if possible.

Resistance training is a good idea, but I recommend taking a personal trainer session at a fitness academy so you know what to do with your training regimen. I recommend you to check out the Lower East One Fitness Training Academy.

Eat and practice violently, and get it to death!

1. Creatine doesn't have to be, especially for beginners. Mastering the essentials of the movement is the first priority.

2. Pure whey protein powder stays in the body for no more than 3 hours, so we should generally take protein about 3 hours, and eat it with cakes, bread, pasta, rice, bananas, etc., which are all carbohydrates. That is, in addition to three meals, there is one more meal.

3. Protein powder should be taken with cold water, one scoop at a time is enough. Sweets such as bananas should be eaten immediately after training, followed by a spoonful of protein powder.

4. Eat more chicken, beef, fish, rice, bread and other carbohydrates in normal meals.

It is estimated that your weight will go up quickly in 3 months.

Just keep practicing. So much boredom. Dizzy.

Make your own plan. And it is. That's how I got it.

The upstairs is very professional, creatine is used by advanced trainers, and it can not even be used, beginners really don't need to use it, and it is not good for the body.

Brother Tai tells you an interesting story. When a hungry person eats the tenth bowl of rice, he feels full. So he used the robber logic to deduce that since it was the tenth bowl of full, the first nine bowls of rice were not eaten in vain.

I knew that it was better to eat the tenth bowl of rice directly. I'm sure there are many such jokes in major magazines.

Brother, if you want to use bandit logic to define the beginning effect and the end effect in muscle training. It's a similar story. And from the training you described, I found a fatal mistake in your fitness, which is to train too many parts in a day.

From the experience of human bodybuilding history, it is clear that there should be no more than 3 training parts in a day, and they must be large muscle groups.

Of course, the story is the story, the training intensity of the muscles will reach congestion in the final stage, and many fitness experts advocate the effect of this stage at this time, but you think carefully about it yourself, there is no early warm-up, accumulation, movement and thought, persistence, peak contraction, where does the final congestion stage come from. Brother, can you stop thinking about these frivolous things and just concentrate on fitness. There is no coincidence in fitness and bodybuilding, persistence is the first, what kind of skill and experience, for those who do not insist, it is in vain.

Thousands of days to return to the original intention!

Ten thousand days of refining to achieve the ultimate!