How to gain weight reasonably, I am a muscular type 15

Overview

There are many people in life who like fitness very much, so that they will achieve the purpose of building muscles, so as to make the body look more robust, but many people will also worry about this will make them gain weight.

Does exercising muscle gain weight

1 First: Lifting weights (90% 1RM) (1RM, maximum strength, maximum load weight) can be obtained by the so-called high threshold. Power units thus build strength, and these muscle fibers associated with power units are most likely to increase your strength, however, they get tired quickly.

Maximum weightlifting is best used for multi-joint exercises (e.g., squats, hard lifts, bench presses, pulls).

2 Second: Plyometry is also known as jump training, plyometric training includes jumping and jumping exercises to develop stretching and shorten cycles. Stretching shortens the cycle and teaches the body to make better use of stored elastic energy to produce stronger and more powerful contractions.

This improvement in responsiveness can also be explained by an improvement in tendon stiffness.

3 Third: When doing body shaping training or muscle growth training, it is often recommended to rest for a short period of time, such as 30-60 seconds, between each set. When training strength, the rest time can be increased to 2-5 minutes depending on the training.

The weight you lift requires more rest time to ensure you can complete the same amount in the next set of workouts.

Precautions

In general, exercising muscles will make the weight show a trend of increasing in a certain amount, but it will not allow you to gain weight to a large extent, so you can rest assured about this and do not need to worry too much.

Ways to gain weight (muscle):

Drink more milk and eat more foods rich in fat (meat);

Exercise for more than an hour and a half a day, and swim is the best. Then the muscles will be streamlined.

Each meal is carried out on time to ensure nutrition;

Keep a good mood.

You're over 24 years old.

High, the way to lose fat, that is, to lose source fat, is to do long-term aerobic exercise, more balanced exercise, such as jogging, but for a long time, then increasing muscle is of course a short and powerful exercise, that is, long muscle, such as sprint, or playing, pull-ups, are all exercises that instantly require strength, this is the method of growing muscles. If you don't have meat on your body, it means that you are indeed too thin, and there must be less muscle, so if that is the case, you have to eat more good ones, and grow more meat so that you can have meat and muscles.

Perseverance, perseverance, in fact, exercise is the best way, if your body has no hidden dangers, consistent version of exercise, a reasonable and healthy diet, is the best ......In fact, it is also the only way. Don't expect any shortcuts, those who use protein powder are just good-looking, and I personally don't think it's good for health.

You're too skinny, you should.

Bai participates in some bodybuilding exercises, such as the barbell press is mainly used to exercise the pectoral muscles, and the special auxiliary methods are dumbbell flying birds, push-ups, and arm flexion and extension. The arm exercises are dumbbell curls, barbells, or dumbbell arm flexions. The deltoid muscles are exercised with a barbell or dumbbell raise, a dumbbell side raise, and a barbell or dumbbell neck raise.

Exercising the latissimus dorsi is barbell rowing, pull-ups. Exercising leg muscles is barbell squats, fast running, and frog jumping.

Supplement nutrition, strengthen exercise, pull-ups, push-ups, sit-ups, sprinting can make your legs thicker, it is best to go to the gym and ask a good coach to give you careful guidance, exercising muscles is not a matter of one or two days, you must have perseverance, and you can only have results if you stick to it for a long time, so you must persevere.

Dumbbell curls, arm flexions, supine arm flexions, push-ups, birds, bench presses, arm flexion rows, leg curl deadlifts, can meet the requirements of modifying and exercising the upper body curve, generally a single weight of 20 kg of rubberized dumbbells can be done.

First of all, check whether there is any problem with your body's absorption of nutrients, and if not, you should pay attention to the proper coordination of diet, exercise and sleep every day.

At the beginning, if you practice three times a week, if you have enough personal time, you can practice together with large and small muscle groups, and if you don't have enough time, you will have large muscle groups, and large muscle groups with small muscle groups. If you train with dumbbells and barbells, such as bench presses, squats, deadlifts, etc., they are all good, and they are good for the growth of strength and dimension. And the diet also has to keep up, if you want to gain weight, you generally have to look at the diet, it is said that three points of exercise and seven points to eat, but amateurs depend on personal preferences, eat more high-protein food, nutrition to be comprehensive.

Train and eat gradually, don't rush it.

I recommend a mobile phone software to you, "Fitness Book", which contains muscle-building exercises for various parts of the muscles, which is very formal, and can also be filled in your own plan, exercise attention to rest, this is very important, don't mistake yourself for sweating, tired out of breath is a good exercise effect, this is the wrong idea, before exercising, to give yourself enough rest, interval exercise, exercise different parts of the muscles every day, do not have pain in the part of the rest of the muscles of this part of the exercise, If you want to achieve the fastest muscle gain effect, you can try to eat protein powder, but to control it properly, this is also a bit expensive, hehe, this still depends on your own discretion, just for reference!

Send you four words; Absolutely!

The key is that you will understand it if you do it yourself for half a year.

You're 180 tall and weigh less than 60 kilograms, that's just too thin.

A few suggestions:1. Thin people generally have a faster metabolism, and glycogen stores are often used up in advance, so they are hungry quickly.

It is recommended to consume a larger amount of complex carbohydrates and unsaturated fats per day. Eat 4-5 meals a day. However, overeating is not advocated, and it is necessary to drink more plain water and eat some fruits appropriately.

Protein can be eaten more beef, lamb and milk, etc. It is better to use unsaturated fats for cooking, such as olive oil and flaxseed oil. Eat enough before exercising and eat well after exercising.

2。Lean people are not suitable for prolonged, high-intensity aerobic or similarly exertion-intensive exercise. For example, spinning, tennis, and so on.

If you want to strengthen your cardiopulmonary capacity, you can step on a stationary bike, walk briskly on a treadmill, walk slowly on an elliptical machine, step machine, etc. A time should not be too long, 20-30 minutes is enough, not more than 3 times a week, generally 1-2 times.

3。If you are focusing on improving your physical fitness, it is recommended that you arrange a full-body workout for each strength training. It is enough to practice 1-2 movements for each part.

Keep each training session at 40-50 minutes, 2-3 times a week. The weight should not be too large, and the standard movements should be done 10-12 times per set.