How to build muscles, how to build muscles

Long muscles are mainly exercised, depending on which muscle you want to grow: arm straight--hand holding barbell--flexion and extension==biceps musclesSupine position--sit-ups--+When leaning to one side==Abdominal muscles and oblique abdominis.

Punch and pack muscles in the gym and fight more (don't play for real).

If you want to grow muscle quickly, you must pay attention to the following issues when exercising:

Clause. First, the standard and scientific nature of muscle training movements, not the more times the muscles of each part are done, the greater the weight, and the muscles will grow the fastest. On the contrary, only the right number of times, the right number of sets and a reasonable weight will make the muscle grow relatively quickly.

Clause. 2. Proper rest, not every day exercising the muscles will make the muscles grow very fast, and reasonable rest will make the muscles grow the fastest.

Clause. 3. Eat a reasonable diet, be sure to be low in oil and salt, stay away from tobacco and alcohol, and try to eat some protein-rich foods.

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

Eating protein products during the muscle recovery period after a workout can help muscle growth, and the effect is more obvious, but you should not eat it immediately after exercising, which not only can not achieve good results but damage the stomach, you should drink some sugar water after a workout and rest for a while before eating. Because exercise consumes energy, the protein that is replenished immediately will be converted into energy consumption, and if there is enough energy after drinking some sugar water, the protein will be fully absorbed.

If there is too much protein in the body, the protein that is not absorbed will be converted into fat and stored, which will cause obesity.

This should satisfy you!

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

It's to eat old food when you want to practice, and you don't exercise to get muscles.

。Squats.

1 (set) 20 (times).

Supine dumbbell pull-up with bent arms.

Incline barbell bench press.

The tensioner pulls down.

Curl. The tensioner is pressed down.

Training advice: Train hard.

Reduce the number of training sessions and improve the quality of your training.

Use only one of the most basic and effective compound training movements.

Increase the amount of rest between sets.

Foods should contain a lot of protein.

It's Arnold Schwarzenegger's fitness program for the average bodybuilder, and as I can tell from my own experience, it's doable.

Finally, I recommend doing 15 to 30 minutes of aerobic training after strength training, which helps to produce "growth hormone" (which burns fat and builds muscle). Fitness is the best way for men to grow muscle, regulate your body shape, and boost your self-confidence.