How to quickly gain muscle and make your body stronger?

It's better to buy dumbbells There are plenty of online tutorials.

If you don't sell it, do push-ups, sit-ups are the most practical, and if you want to increase the difficulty, do more.

The shortcut is to persevere, and whoever persists will be in the same situation, and my 104 dumbbell I just bought is also in the process of persevering.

If you buy it, you can communicate about it.

The recipe is to eat more beef, milk, and eggs (1 has eaten too much cholesterol and got it again), and milk has not been available recently.

Recipes are the focus of fitness, and fitness is to eat more eggs, milk, beef, and vegetables and avoid fatty meat.

Fitness is about 40 minutes, including 10 minutes to warm up, 25 minutes to work out, and 5 minutes to relax the body. All three steps are indispensable, otherwise sports injuries will occur.

Chest: Push-ups 12 sets of 3-5 sets Supine birds 12 sets of 3-5 sets (dumbbells required).

Back: Leaning over and rowing in a group of 12 sets of 3-5 (dumbbells required) Shoulders: Standing alternate front flat press 12 sets of 3-5 sets Barbells required.

Arms: squatting, curls, 12 sets of 3-5 sets (dumbbells required) Legs: weighted squats 12 sets of 3-5 sets (barbells required) Exercise 3 times a week Be sure to stick to it Otherwise there will be no effect.

Big brother on the 2nd and 7th floors, you let him run without eating fat? His weight is too light, and his primary goal is to gain weight! My advice is to let go and eat more things that contain carbohydrates and proteins, as well as sugary ones.

Eat small meals every day, train with anaerobic equipment, aerobic exercise for no more than 5 minutes, and warm up. You'd better find a gym! How to practice what the coach will teach you, it's basically those things!

The main thing is to persevere, and I hope you will succeed in reaching your goals!

Hello: your standard weight should be around 65 kg!

Recommendations: (1) Run 3-4 times a week. The distance is 3-4 km. Try to do it in less than 20 minutes. (Don't worry about running thin, running will improve your cardiopulmonary function and digestion and absorption).

2) Strength training (the best option for weight gain).

8-12 refers to the number of times you can barely complete it).

Rest for about 2 minutes between movements. 60-90 seconds rest between sets) on the first day of leg abdominal training.

Squats 8-12 (times) x 3 sets.

Lunge squat 8-12 (times) x3 sets.

Straight leg deadlifts 8-12 (reps) x 3 sets.

Sit-ups 20-25 (times) x 3 sets.

Supine leg press 20-25 (times) x3 sets.

Day 3: Chest and shoulder training.

Dumbbell Bench Press 8-12 (reps) x 3 sets.

Dumbbell Wide Chest 8-12 (times) x 3 sets.

Push-ups 12-15 (times) x 3 sets.

Seated dumbbell press 8-12 (times) x 3 sets.

Standing dumbbell side raise: 8-12 (times) x 3 sets.

Day 5 Back Training Day.

Wide grip pull-ups 8-12 (times) x 3 sets.

Pitch dumbbell rowing 8-12 (times) x 3 sets.

Dumbbell one-arm rowing 8-12 (times) x 3 sets.

Leg curl deadlift 8-12 (reps) x 3 sets.

Day 7 Arm Training Day.

Dumbbell alternate curl 8-12 (times) x 3 sets.

Dumbbell hammer 8-12 (times) x 3 sets.

Dumbbell neck and rear arm flexion and extension 8-12 (times) x3 sets.

Dumbbell bent over arm flexion and extension 8-12 (times) x3 sets.

Everybody isn't perfect, and I don't think you're as skinny as you are. As long as you are in good health, dumbbells grow muscles well. But first you have to have meat, what makes you fat, what you eat.

It's okay to eat some junk food, I have a friend who loves instant noodles for a while, and only eats instant noodles, the fried kind. I have gained more than 30 pounds in two months. If you want to be fatter, you can try it too.

Well, you're a little skinny. Your standard weight should be around 130 140, which is a bit light now. If you want to be toned and shaped, then you'd better go to the gym.

Because the equipment there is comprehensive, every muscle can be worked. There, you can find a coach and make a plan based on your physique. As long as you persist every day, I believe that after half a year, you will have a satisfactory result.

It's actually harder to get in shape in half a year, unless you go to the gym and get under the guidance of a tour coach.

I don't have much time, so I'm going to say it in a nutshell, and it's definitely going to help you.

1 Pay attention to the rest of the body, sleep well, eat more egg white (I am 10 a day, in fact, it is not enough).

2 Don't practice every day, practice one day and rest one day Muscles grow up at rest when the muscles are sore, but rest well and keep up with nutrition.

Time is tight, that's it, I can only say that I can't be wrong, it's right.

Back: Bend over and row 12 in a group of 3-5 (dumbbells required).

Shoulder: Vertical alternate front flat press 12 groups 3-5 sets Barbell required.

Arms: Squat, sit, curl, 12 sets, 3-5 sets (dumbbells required).

Eat beef two or three times a week, keep running long distances and go to the gym to practice, because you are at home, what equipment you can have, all you can do is push-ups and sit-ups, increase the amount yourself, and add until you can't bear it!

I used to be about the same as you, very thin, and then I went to the gym to practice under the guidance of the coach for 2 months, and now I have gained more than ten pounds, and the muscles are obvious, I suggest you can also try it, eat more chicken, beef and high protein things,

If you want to grow muscles, dumb exercise is the longest muscle, but you have to practice every day, it will be sore before, and it won't be after a few days, which means that you are growing muscles, and then you will eat beef, mutton, eggs, or protein powder! Milk! That's it.

Eat more beef and refine it for more than 6 hours a day.

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.

Muscle training methods must be matched with nutritional intake, and attention should be paid to 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.

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

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardio, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank 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 Notes:

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 movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. 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.

Dumbbells are the best equipment for exercising muscles, do a lot of exercises every day until the muscles are sore, so that the muscles grow fast, practice a day and repair a day to help recovery.

Stick to all kinds of exercises you can think of every day, and treat it as a daily recreation, so that you can build muscles in no time.

The way to lose belly fat is very simple. Running reduces fat, and sit-ups can increase muscle. But be careful.

The abdomen is more stubborn, so it is best to practice regularly. Chest barbell bench press + plank bench press + down-slope dumbbell bench press can effectively exercise the chest muscles. These 3 methods are to train the upper and lower chest and the shape of the chest.

There are a lot of muscles in the arms, and the 2 headps can be used with standing barbell curls, dumbbell curls, and the forearms, I don't think you have to do it deliberately, because you can exercise it when you exercise 2 heads. The above answers are all from my fitness experience. I typed it myself, without any reproduction.

Hope it helps. If I don't understand the terminology of fitness, just find anyone at the gym and he'll tell you. If you practice it at home, the most effective way is to do push-ups and sit-ups.