Ask a boy how to build muscles quickly

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. 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.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

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.

It is a cycle of practicing three days and one day off.

I recommend you take a look at the ab ripper and the eight-minute workout Prisoner Fitness is also good.

Eggs, beef, protein powder, plus gym.

How tall are you, how much do you weigh, are you fat or thin.

As a beginner, it is essential to have a scientific fitness guide. It's my responsibility to help you get in. First things need to be pointed out.

Yes: From the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't Because since you have chosen fitness, that is, you have chosen an active and healthy lifestyle, so don't have those bad habits, and keep them all in your memories!

Okay, let's gossip and get down to business! A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, the training plan I give is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between. Strength training mainly includes: 1) Back:

pull-ups (anterior neck pulldowns); 2) Chest: Plate bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder:

barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, 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.

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. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

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.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

You can lift 2 small dumbbells every day, five minutes in the morning and five minutes in the evening. Do 100 sit-ups per day. How much can you do push-ups, how much you can do (depending on the individual).

Run 1km a day. In terms of eating, eat more protein foods, such as beef, fish, milk, etc. Eating more coarse fiber is a whole grain.

Eat plenty of protein-rich substances and do at least two hours of intense exercise a day.

Eat muscle building powder, then exercise hard every day, exercise every day until your whole body is sore, and pack you 8 abdominal muscles and 2 iron plate pecs in less than a month. You won't get used to it at first, but when you're strong enough, you'll be stress-free.

Muscles are something that many men are looking forward to, so many young men will be found in many fitness venues to show the results of their training, but most of the time, many young men do not have time to go to the gym to exercise, which makes many people feel very annoyed. We all know that muscle training requires science, high-intensity movements can be completed, but how to break the routine and use a simple way to train muscles, let's take a look at how men can train muscles simply?

Stand about 30 centimeters away from the wall with your back against the wall. Bend your hips against the wall and bend down with your hips as the axis, allowing your knees to bend slightly as your abs are involved in this movement. When your back is stretched in a round, slowly straighten your legs and bring your chest closer to your thighs.

Stay for a while, take a deep breath, and relax your neck. Hold this position for a minute, then slowly stand up.

Luge pose – stretch the quadriceps.

Place your hands on the bench with your back meters away from the wall. Extend your right leg back so that the soles of your feet touch the wall. Hold this position for a short while, then bend the knee of your right leg towards the ground and move your right foot so that your toes touch the wall.

Bend your left leg in a lunge until your right knee touches the ground, then move your hips forward. Hold this position for a minute, stand up, and do the same with the other leg.

Doggy wall stance – stretch your shoulders and leg sockets.

Place your hands shoulder-width apart on the wall and take a few steps back until your body is at right angles to your hips. Reach your fingers evenly and press your hands and wrists against the wall. Relax your neck, but don't hang your head. Hold the back of your neck at the level of your back for two minutes.

Twist on the side of the chair – stretch the hips.

Stand with your right leg knee close to the chair and place your right foot on the chair. Grab your right ankle bone with your left hand and stretch your right arm up in the air to rotate your chest to the right. Stretch the back, chest. Hold this position, then relax and do the same in the other direction.

How to train men's muscles simply, looking at the four methods introduced above, you must know how to do it. In fact, these methods introduced above can be done not only by men, but also by women. Moreover, these movements and methods have few requirements for the venue, and they can be carried out at home, so friends who don't have time to go to the gym can also exercise enviable muscles at home.

If a male friend wants to have large muscles, he must build muscles, eat more protein powder, and supplement more carbohydrates to make himself have perfect muscles.

Many male friends show envy when they see the perfect muscles of fitness experts. And the reason why these fitness experts can have such perfect muscles is not only because of exercise, but also because when it comes to diet, these fitness experts are more able to follow the plan of the recipe strictly, so it is not surprising that these fitness experts have a perfect body.

In fact, the reason why these fitness experts can have such large muscles is because these fitness experts spend most of their time exercising their muscles, so after a long period of exerciseThese fitness enthusiasts naturally have very large muscles. If you want to have a body like these fitness gurus, then spend more time at the gym to work on your muscles. <>

If you want to have big muscles, it is impossible to exercise only through exercise, because the reason why those fitness gurus can have such large muscles is because they will also supplement protein powder during the workout, and it is because these protein powders play an important role that these muscle experts can have such perfect muscles. However, we also want to have such muscles, so we can choose to eat more protein powder during workouts. <>

Although many people think that carbohydrates can cause body weight, after a long period of exercise, the body also needs to supplement carbohydrates, so after exercising, it is necessary to replenish carbohydrates in time. Because this allows us to grow our muscles quickly, we must eat more rice or noodles after we are done. <>

First of all, there should be reasonable exercise every day, you can do push-ups on the body, lift dumbbells, run fast, and don't eat some greasy or fried food every day, you can supplement some protein powder every day, and you can practice successfully.

I think you must pay attention to your personal diet in normal times, and then you should also choose low-fat recipes, don't eat too much fatty meat, and you should often go to the gym to check in, and you should do more planks, push-ups, sit-ups and other exercises.

If you want to exercise every day, you can sign up for a fitness class, run every day, and do dumbbells every day. Pay attention to your eating habits and don't eat high-calorie foods.

There are two types of it:

1. DIY do-it-yourself food and clothing. Push-ups, no cost, you can search for a 100 push up plan on the Internet, so that you can increase the number of push-ups to 100 in another 1 month; Get a pair of dumbbells, all kinds of dumbbell exercises and tutorials on the Internet; The advantage is that the cost is low, but you need to be persistent and look at the strategy to don't train the muscles out of shape.

2. Gym type. To get a fitness card, ranging from a few hundred to a few thousand yuan a year, there are a variety of professional equipment and professional fitness coaches, the key is to be persistent and the premise is to have a fixed time and money every week.

It is recommended to do it in the evening].

Jump rope 500 times After jumping, rest for 5-10 minutes.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

Lou is mainly fat words.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

Lou is mainly very skinny or about 13 years old and growing physique.

In this case, it is recommended to buy whey protein powder to consume after exercise.

Amway's is better.

The higher the purity, the more expensive.

Specifically, it is not recommended so as not to be said to advertise.

In addition to fitness, it is also necessary to maintain a high-protein diet every day, and some muscular men have high-protein injections.

The best time to try out your muscles at the age of 14-16! Do push-ups, do it crazy! Jump more!