How you train your muscles, how you build them

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.

I'll arrange a fitness program for you, and I hope you can stick to it and be healthy!

1.Start with preparatory exercises, chest expansion, and ligament pulling.

2.Do 45 push-ups, a group of 15, a total of 3 sets, and rest for 20 seconds after doing a set of divination! (Exercise the muscles in your hands).

3.60 weightless squats, a group of 30, a total of 2 sets, do a set of rest for 30 seconds! (Muscle training in the legs).

4.Buy a puller, pull with both hands at the same time, pull 60 times, last 20 sets, a total of 3 sets, and rest for 15 seconds after doing a set! (Rotten flesh on the muscles).

5.After a 5-minute break, do sit-ups with 60 reps in a group of 30! (Exercising abdominal muscles) insist on it every day, and you will definitely train your muscles well, and this is scientific enough, even if you are used to it, you will not be tired!

If you want to build muscle, you can do more strength training, such as push-ups, pull-ups, bench presses, curls, etc.

It's simple, it doesn't need to be complicated! Just do 30-100 push-ups every night before going to bed. You can slowly increase it at first! I've been doing it for three months now, and it's working great!

As long as you keep training, keep your mouth shut and open your legs, a good figure will come!