How you can gain muscle, find the most effective exercise method, as well as the time of exercise an

Let's talk about my real feelings. I have 6 muscles that I'm still working on, and for good lines you have to have dumbbells. Two dumbbells are cheap for 120 yuan, the diet is recommended to drink more milk, and if you really want to need muscle, you can buy chicken powder (which is harmless to the body) and eat it every day Listen, the key is not how much meat to lose.

The important thing is that you feel that your strong physique line ** aesthetic is different from the feeling of plan one. According to the actual situation, most of us can't get up in the morning, and we have to get up before 9 o'clock. So drink some warm water when you wake up.

The environment for exercising can be in the house or outside the courtyard for a small jump or two. I feel that my joints and muscles are flexible and warm! Then come first 50 push-ups (depending on personal strength), at this time you will feel very tired and have no strength at all, listen to this is the key, and then we take out 15 or 20 pounds of a pair of dumbbells to train the biceps and pectoral muscles of the upper body, and lift 10 to 15 up and down until you have no strength.

Then rest for 2 minutes and lift again until you don't have the strength. Do 8-10 sets in a row, and the morning exercise can be over. (You will ask what to do with your abs, and tell you that push-ups are to exercise your abs, and you will also exercise your back muscles and biceps) remember to rest for half an hour after eating at night.

Warm up, raise your legs 100 times on the spot, and then get up and do 50 sit-ups to see your strength. You will feel tired during the day. Persist for 15 days, you will not feel tired, you will feel that the body is full of explosive power every day, and it belongs to the power of men.

I'm worried that someone can't get along with me and accidentally kills him. Feel it real. 2 months pack you to have a strong physique.

To increase muscles, you must carry out strength training, all kinds of weight training, half an hour to an hour, supplement protein and water within half an hour after practice, step by step, practice well and rest well, be sure to eat and sleep well, 7 or 8 o'clock in the evening is the most suitable time of the day for exercise, it is best to eat at 5 o'clock, of course, if you are very tired at the end of the day, then don't exercise.

Sit-ups and push-ups.

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, 4 groups of movements, 10-20 times per group, a group of 3 minutes of rest, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Hehe, people with the same life insist on exercising in the morning and playing basketball in the afternoon, and it is best to eat well in the diet, otherwise the nutrition will not be able to keep up

Insist on playing basketball for two years, eat more meat every day, and ensure that you are fat.

If you don't train hard enough, there's no need to eat at all, just train for a while.

For breakfast, three or four eggs, don't eat the yolk, it hurts the stomach; A glass of milk.

In the morning, eat two or three more bananas.

When eating, eat more high-protein dishes, such as seafood, etc.

Before a workout, eat something that is not easy to digest, such as chocolate, etc.

After exercising, drink more: Maintain Express, Activate, and other beverages.

So be it ! Saving, and fast muscle growth.

Add a few extra points! Hehe!

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.

In fact, if most people want to be physically fit, they don't need to go to the gym to do a lot of equipment exercises, just bare hands and dumbbells, but they have to persevere. In the past few years, I have been doing push-ups and dumbbells, and the effect is okay, and I don't need to eat any special foods or supplements. I do exercise at night, because I don't have time to work during the day, usually 4 or 5 times a week, 30 to 40 minutes each time, all at home.

1) Push-ups: When you start the exercise, you are on the ground, and when you practice to a certain extent, you can gradually raise your feet to increase the difficulty. Be sure to do the standard, the movement should be slow, the chest should be as close to the ground as possible, stop for about a second to rise after sticking to the ground, rise to the highest point, immediately descend, repeat.

I now usually raise my feet 50cm, do 4 sets of 25 reps, and it takes about 10 minutes in total. (2) Squatting: Since I am only at home and there is no other equipment, I chose to squat to practice thigh strength, and I can carry some weights if I have the conditions, and the action is simple, just like a squat for fitness, but I don't have a negative barbell, I generally practice for 6 7 minutes, and the number is 150 180 times.

3) Dumbbells: In fact, dumbbells can practice a lot of movements, but I only practiced the basics, that is, to bend the arm muscles with one hand, the movements should be slow, complete and in place, and the dumbbells are always horizontal during the movement. The weight of dumbbells is generally 8-10 reps that can be carried out, and 4 sets of exercises are practiced.

It's only 30 to 40 minutes to do all of the above, just at home, and it's also my own fitness program, and I've been practicing for a few years, which can meet the general fitness requirements.