What is the easiest part to gain muscle when practicing bodybuilding?

If you're working on the pectoral muscles. The first practice of the flat push clamp has sufficient physical strength at the beginning, and the quantity and quality are no problem. Because of the exhaustion every time, the same recovery time but the strength began to decrease significantly.

After that, the downward incline clamp and push, by the last few sets of strength had obviously not recovered. After that, it is an upward slope, which is very difficult. After a few strokes, he was exhausted, and his movements began to be non-standard, barely completing the task.

When a hungry person eats the tenth bowl of rice, he feels full. So he used the robber logic to deduce that since it was the tenth bowl of full, the first nine bowls of rice were not eaten in vain. I knew that it was better to eat the tenth bowl of rice directly.

I'm sure there are many such jokes in major magazines.

If you want to use bandit logic to define the beginning effect and the end effect in muscle training. It's a similar story. And from the training you described, I found a fatal mistake in your fitness, which is to train too many parts in a day.

From the experience of human bodybuilding history, it is clear that there should be no more than 3 training parts in a day, and they must be large muscle groups.

Of course, the story is the story, the training intensity of the muscles will reach congestion in the final stage, and many fitness experts advocate the effect of this stage at this time, but you think carefully about it yourself, there is no early warm-up, accumulation, movement and thought, persistence, peak contraction, where does the final congestion stage come from. Brother, can you stop thinking about these frivolous things and just concentrate on fitness. There is no coincidence in fitness and bodybuilding, persistence is the first, what kind of skill and experience, for those who do not insist, it is in vain.

Thousands of days to return to the original intention!

Ten thousand days of refining to achieve the ultimate!

It's very simple, of course, it is a well-rounded development, as long as you move right, every muscle will be well developed, generally speaking, you should first train large muscle groups, such as chest, back, shoulders, legs. These four parts should be trained in a loop, after your large muscle groups have been well developed, you will see that when you train large muscle groups, the smaller muscles have also been well developed, such as the chest and shoulders, the triceps are involved, when the back is trained, the biceps, trapezius, large and small teres muscles are also developed, relatively speaking, the large muscles are relatively long, and then the small muscle groups are strengthened, you can get a more coordinated, comprehensive appearance.

Practicing bodybuilding first doesn't necessarily increase weight, but it can build muscle, deplete energy, make you eat more, and then cycle to gain weight. Generally speaking, the easiest place to build muscles is where you work a lot, usually the arms, deltoids and biceps are easy to train. The legs are also very easy, as long as you practice them with your heart.

There is also the main body coordination when practicing, and there is only one place where the muscles are strong and ugly.

Personally, I think that deltoid muscles and abdominal muscles are more difficult to train, and the rest of the large muscle groups are easier to train as long as you pay attention to exercising according to the training plan. The deltoid and abdominal muscles belong to the tolerance muscle group and can be exercised regularly.

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.

Muscle growth is carried out during the recovery process after exercise, so ensuring good rest and sleep, coupled with reasonable nutrition, is a good guarantee of muscle growth. Eating a little more carbohydrates, such as bread and noodles, before training can increase the energy stores in your body and ensure energy during training**. After training, eat plenty of protein foods and fruits to neutralize lactic acid build-up in your muscles and help you recover.

You should also eat small, frequent meals. As long as you are persistent and persistent, I believe that there will be a noticeable change in your muscles in the near future. Sun Weiyi (the author is a coach of Liyi Fitness Center and a national bodybuilding champion).

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.

You can also add some fruit between meals. 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).

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 adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

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: 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.

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.

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.

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.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

The best arrangement is to rest for 48-72 hours after a more in-depth (feeling the muscles swell) workout, and then move on to a second workout. Of course, you can also do some aerobic exercise during the period, because after all, it is not very scientific for the body to do hypoxic exercise such as strengthening muscles all the time.

For exercise, it should be done in rotation, but as long as you feel that the 48-hour rest is not a big problem, in fact, you can continue to practice. The best set is 10-15 reps, because this weight maximizes your muscle growth, does not make you feel too light, and does not make you feel too heavy.

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.

The ways to build muscles and grow fast are: 1. Pay attention to the diet structure; 2. Do more anaerobic exercise; 3. Do sit-ups; 4. Do push-ups; 5. Persistence.

As a fitness enthusiast, do you know how muscles grow? Let me introduce you to it.

Muscles are formed in such a way that the muscles are destroyed and damaged when we exercise, and then they are regrouped and then new muscles are generated, so that the muscles grow slowly.

Muscles grow when you're resting after doing anaerobic exercise. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and allow it to grow.

Growth is achieved through metabolism. The body converts the energy you consume into various amino acids to form polypeptide chains, which form protein chains, which eventually form muscle tissue.

During fitness, the original muscle fibers are destroyed through high-intensity strength training, so that a large amount of lactic acid accumulates in the muscles, and promotes muscle restructuring and regrowth.

As a girl, I definitely want to grow muscle in my abdomen, but in fact, it is not easy to grow muscle.

First of all, I think that people who want to get in shape must have patience and determination. In particular, it is not an easy task to grow muscles in the abdomen without professional guidance and training.

Exercise can be said to be the most effective way, and the specific exercise method can refer to some methods on the Internet, especially for abdominal training, if you can stick to it, it is still effective.

Of course, it is best to combine aerobic exercise and anaerobic exercise, and when doing anaerobic exercise, the movements are aimed at the abdomen as much as possible.

If you want to train your abdominal muscles, it is inevitable to eat less. This has the same principle as **, eating less is bound to be thin, because most of the abdomen is still fat, so you must consume these fats, and then you can shape the lines of the abdomen.

Nowadays, most people have meat on their stomachs, because many people can't exercise enough after eating, and the food they ingest accumulates in the abdomen, which becomes fat accumulation over time.

Therefore, if you want to exercise your abdominal muscles, you must not lie down immediately after eating every day, nor do you walk briskly, but exercise slowly, such as slow walking, tai chi, etc.

If you don't have enough material conditions, as long as you stick to these methods, you can also build muscles. If you have sufficient material conditions, it is best to find a personal trainer and exercise with them, because they know more about professional methods, and if you do some movements correctly, you can burn belly fat, and if you do it wrong, it is actually equivalent to useless work.

I want my arms to gain muscle so that they look powerful, and I generally do it by lifting dumbbells every day.

As a female friend, I think I want to grow muscles in my stomach the most. I'll take an athletic approach to develop the vest line.

I would most like to have more muscles in my arms so that I can look particularly masculine in the summer.

I want to have long muscles in my biceps the most, so that I have more strength, can resist fighting, and can protect myself and others. Grow muscle, eat more eggs and protein powder, and increase protein.

Thighs, thigh muscles are very **, isn't it, running and skipping rope, exercising every day or something, if you want to grow muscles, you should eat more protein-rich foods, and diet is also a very important part.

I want to grow some muscle in my abdomen, because I have too much fat in my abdomen, and it would be nice if it all became muscle.

I feel like my abdominal muscles are a little bit better, it makes my body look more coordinated, and it enhances the beauty of my body.

**I don't want to grow muscles, because I'm a girl, I don't think girls look good when they have muscles, if you have to grow, then breasts, whatever you want!

You still need to exercise more, you can't believe that the muscle building powder on the Internet is very harmful to our body, you can go to the gym to train, and the gym is not very expensive now.

Abs can be trained every day, but the interval between reps should be greater than 24 hours.

Muscle training intervals should be greater than 48 hours in other areas.

You can train in the following ways.

Monday chest, back ().

Abdomen (crunch).

Tuesday shoulder, upper arm, forearm ().

Abdomen (crunch).

Wednesday thighs, calves, lower back ().

Abdomen. (Crunch).

Be. Because the recovery time for large muscle groups is 48 hours or more.

Exercising different parts of the body every day is more conducive to muscle growth and repair.

If you want to train muscles, you must insist on practicing every day, and you can't practice here today and there tomorrow, you must insist on practicing the same part every day or several parts together, so that it can be effective.

Fitness is to make your body stronger, but there are many people who want to train a body of muscles to show off, if you go to fitness, you can do it with any purpose, as long as you stick to fitness. If you want to show off, then you can train your ownBiceps, it's better to practice your own tooAbs

Think about it, the most seen in short sleeves in the summer is the biceps, and the biceps can show off at any time, as long as the arm is bent, you can let others see your biceps. So how do you train your biceps? Push-upsIt is the best way to get in touch, and I also said earlier that you can train your abdominal muscles if you do push-ups every day to exercise your biceps, then when you train your biceps, your abdominal muscles will be almost formed.

And training your biceps isn't just about showing offAfter training the biceps, you will notice that your arm strength increases

There are also abdominal muscles, although you can't directly show your belly on the street or in front of acquaintances, but wearing thin clothes can clearly see your body shape, if your biceps are very strong, but you wear thin clothes to look very big belly, so that your whole body proportion will appear very abrupt. Therefore, you can exercise your abdominal muscles more, and some people feel tired of exercising and buy them directly onlineAb stickers, although abs patches allow you to form abs, but with thisOpportunisticI'm afraid the only role of the abdominal muscles is to show off.

In fact, it is good to exercise the best muscles, even if your purpose is to show off, but as long as you start working out and stick to it, you are the best.