Let s talk about how young people can gain muscle?

When I was 20 years old, I weighed 130 but I was still very thin, I didn't eat much, and I couldn't gain muscle and weight. ruthlessly reported to the gym, as a student party, and was dizzy by the sales. After that, I practiced blindly every day, and I didn't have the money to hire a private trainer, so I learned all the equipment to do it in other people's postures.

Gradually, because I took the initiative to find a fitness boss on the side to chat, after getting acquainted, everyone could teach me. Under the scientific exercise, my appetite has become better, and my digestion ability has been significantly enhanced, but it has only risen by five catties in half a year, and I haven't eaten powder! ‍‍

The most important thing is to increase exercise, and anaerobic exercise has been added, focusing on muscle building. Muscle building should be done in a high-intensity manner, every other day. After exercising one day and the next day, stop exercising to give muscle growth and recovery a soothing day.

The methods of various muscle exercises can be found on the Internet, and the very detailed tutorials will not be explained here. Half an hour after a strength muscle workout, you can consume sports nutrition protein powder to help with muscle synthesis and regrowth. ‍‍

Persistently complete the training plan, consult the coach and strive to complete the training to make the movements standardized. Appropriately increase the intake of certain nutrients and dietary fiber, get enough rest, try to change some bad habits, and stay up late! ‍‍

Say a real thing, the year before last in a factory to meet a friend, we also have a night shift at work, when I first met him weighed 130, he likes sports and fitness, he only spent a month or two to gain weight to 150, his method is to go to the gym every day, eat a lot of morning, noon and evening snacks at every meal, but also eat ice cream, chocolate is easy to get fat to eat, that time to watch him grow fat, so fast, because the reason for going to the gym every day is not fat, but strong, I think the easiest way is to eat, Gain weight first, then lose fat. ‍‍

Usually the body is on the thin side, and the following methods are recommended to improve it. Eat three meals a day normally. If you simply want to be obese, you can consume a small amount of animal fat.

However, if you want to gain muscle and weight, you should choose foods that are as light as possible, such as high-protein foods, such as chicken breast, egg protein, fish and beef. In addition, take a balanced nutritional intake half an hour after three meals a day, such as milk or a well-balanced health food. ‍‍

Insist on reasonable exercise every day, before the start of exercise, you must first pull your body to pull the muscles and bones apart before doing a larger range of movements, so that the exercise will not have backache, insist on having perseverance and not give up halfway, if you want to train the abdominal muscles is to pay the price and reasonable time. ‍‍

Gaining muscle, as the name suggests, is to build muscle mass in your muscle. The basis is whether you eat enough calories. By training on the basis of ensuring good sleep and diet, you will do more with less.

My original intention of fitness was to gain muscle and weight, and when I first came into contact with fitness, I was 104 pounds, and now I have gained 132 pounds. ‍‍

First of all, congratulations on getting your gym card, it means that you will have enough confidence to shape yourself. Of course, you can buy equipment at home, such as dumbbells. The first question you have is not how to make the move, but how to start.

If your goal is to gain muscle, you'll need a month of basic training, during which you'll get noticeable changes in body shape. Novices go to the gym, how to build muscles from scratch, provide simple ideas, and usually, during basic training, we usually train with systematic compound movements.

The most typical bodyweight training methods: push-ups, pull-ups, sit-ups, bodyweight squats, bodyweight lunges. Even if you're training in the gym, you need to focus on bodyweight training to lay the foundation.

Newbies go to the gym, how to build muscles from scratch, providing simple ideas For beginners, I recommend using the barbell as the main training method, for the simple reason that the barbell is relatively stable and your muscles do not control the dumbbells well. Typical barbell compound training excitation exercises are: barbell bench press, barbell row, barbell squat, barbell bow squat, and barbell jerk.

Barbell jerk, VIP movementsDuring training, novices should focus on compound movements for full-body training. After a month-long training period, he will be surprised to find that his body shape has changed significantly. Recommended training regimen:

Train 4-5 sets for each large muscle group. You can use the following training programs. It's the first day of training.

Pectoralis major: barbell push-up group 2 + push-up group 3, 15 minutes latissimus dorsi: 3 sets of barbell rows + 2 sets of pull-ups, 15 minutes.

Crotch legs: 3 sets of barbell squats + 3 sets of barbell lunges (if you can't move, you can empty the bar) 20 minutes abs: 50-80 novices go to the gym to do push-ups Sit-ups.

How to get fit from scratch and provide simple ideas for barbell bendingTraining for the second day is based on small muscle groups such as biceps, triceps, deltoids, trapezius, etc. Biceps: 2 sets of barbell curls + 3 sets of dumbbell curls, 10 minutes triceps: dumbbell arm flexion and extension group 2 + narrow push-up group 3, 10 minutes, deltoids:

3 sets of dumbbell side raises + 2 sets of dumbbell front raises + 2 sets of barbell jerks for 15 minutes.

Trapezius: dumbbell anti-bird 3 sets, 10 minutes on the third day, you can rest. After that, the socks can be used for a continuous cycle of training for these three days.

Of course, you may need to rest for a while at first (note: the second training session should only be done after the muscles have fully recovered). The basic training content for beginners is biased towards the improvement of overall physical fitness.

After the novice period, you will get an initial muscle growth, which has a lot of significance for later muscle training. Newbies go to the gym, how to build muscles from scratch, provide simple ideas.

Many people will ask the question of diet, whether to buy protein powder. I advise you that eating well is the most important thing. Protein powder is not a necessity.

The proportion of carbohydrates in the Chinese diet is relatively high. Learning to reduce your dependence on fine rice flour and increasing your intake of high protein such as fish, shrimp, eggs, and beans (without giving up carbohydrates) will help you get a body with a lower body fat percentage and more pronounced muscle lines.

First: Go to the gym and ask for a personal trainer.

Third: freehand exercises, push-ups, pull-ups, crunches, and keep.

Also, pay attention to your diet, let you disturb the muscle, eat more meat, eat more vegetables, and eat rice steamed buns normally every day. If you want to go faster, buy some muscle building powder, protein powder or something.

Some basic exercises can be done, such as running or doing supine sit-ups, frog jumps, and high feast leg raises. In this way, you can do a good workout and can have a certain effect. Let the spike.

To do anaerobic exercise, not aerobic exercise, aerobic exercise will burn off your fat and make you look thinner. Anaerobic exercise can increase the muscles and make you stronger.

If you want to gain muscle, you should choose exercises that suit you, and then eat less staple foods and eat more water-acre Zen fruits and vegetables, so that the effect will soon appear if you stick to it. Arguments.

You should go to a place that specializes in fitness to build muscle, so that it will be faster and will not harm your physical health.