How to build muscles, how to build muscles

What to know: 5-10 minutes of aerobic warm-up at the beginning of the workout and 5-10 minutes of stretching and relaxation at the end. Choose 2 4 movements for each muscle, 3 4 sets of each movement, 8 12 reps per set (20 sit-ups), 2 minutes apart, 30 60 seconds apart.

Purpose of different reps: Low reps (1-4 reps): Mainly to increase strength and stamina.

Medium reps (6-12 reps): Mainly to grow muscle mass.

High reps (15-20 reps): Mainly to develop small muscle groups and improve muscle lines and elasticity.

Super number (more than 30 times): helps to reduce local fat and enhance cardiopulmonary function Number of exercise sets at each stage:

1. Primary stage (3 months at the beginning): 1-3 groups of 1 movement for major muscle groups, 1-2 groups of 1 movement for small muscle groups.

2. In the intermediate stage (6 months to 12 months), 2 3 groups of 3 movements for large muscle groups and 2 4 groups for each of the small muscle groups, and 2 3 groups for small muscle groups.

3. Advanced stage (1 to 2 years): 12-14 groups of large muscle groups, 8-10 groups of small muscle groups.

Note: Large muscle groups: chest, back, thighs, small muscle groups: shoulders, biceps, tricitles, forearms, abdomen, calves.

You can make some plans to go to the gym and get a card, because the equipment there is more complete, different equipment to exercise different parts, so that you have a balanced body, balanced muscle development, and then go home and do some push-ups and sit-ups as planned, those exercises without the help of equipment, this can be cycled according to the plan, first do a small amount, for example, 20 a day, and then after a few days, I feel that it is easy to do 30, 40 long...

1.Running should be more than 30 minutes to lose fat and gain muscle.

2.It is not recommended to do aerobic and anaerobic together, and it is best to do the two every other day, and the exercise time should be due to muscle tension. In this way, the exercise will not appear scary chunks, and the whole is more coordinated.

3.Protein powder is better to eat within 2 hours after a workout, and the muscles will return to a quiet state for about 30 minutes after the workout, and the compensatory effect will work within 2 hours after the fat is mobilized.

4.The intensity of the exercise should be well controlled, not quick success, nor without a plan, each part should be exercised separately (the intensity of the exercise can be appropriately reduced after achieving satisfaction), but also the overall exercise, preferably playing ball and running.

Lao Shi is a typical scary muscular man, who looks speechless...

Old Bond is a very good delicate muscular man, very coordinated and very attractive.

186cm, 75kg body shape is not bad, as long as you keep exercising, I believe you will have a good figure.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Three points of practice, seven points of nutrition.