How do you get fit to have a body like an American muscular man?

Eat more, eat well, practice more, and stick to it well.

Exercise the equipment, and stretch the muscles after the exercise.

The very beginning of the fitness culture is also from Europe and the United States gradually introduced into the country, of course, in fact, our country is also in ancient times there is a strong body, like the ancient martial arts are first based on a strong physique, to be precise, this is also a kind of fitness, but the most popular fitness method is still the set of fitness theory passed from Europe and the United States, like many people will think of the muscular men in the gym when they mention fitness.

Like European and American bodybuilders and Asian bodybuilders can train into muscular men through fitness training, even if they are of different races, long-term fitness training is enough for an ordinary person to train into a muscular man, but there are still many people who will feel that from a visual point of view, Asian fitness muscle men can not compare to European and American fitness muscle men, so what is the difference between European and American fitness muscle men and Asian fitness muscle men?

Differences in muscle growth rates.

In terms of muscle growth efficiency, many people may think that the muscle growth rate of European and American bodybuilders is faster, if it is the previous fitness culture just introduced into the country, it is indeed the case, after all, the domestic fitness system was not perfect at that time, and the old fitness methods were used, and the fitness quality and fitness effect were indeed not as good as many European and American bodybuilders, and the muscle growth efficiency was naturally not too high, and now the domestic fitness system and perfect, In terms of fitness quality and fitness effect, it is not weaker than European and American exercisers, and it can be said that the gap in muscle growth efficiency has been equal.

But in terms of details, in fact, if an ordinary European and American bodybuilder and an ordinary Asian bodybuilder start fitness at the same time, the fitness plan is the same, in fact, the growth efficiency of Asian bodybuilders is faster, the reason is that the secretion level of testosterone, Asians are the highest, and the secretion level of testosterone will directly affect the muscle-building effect of bodybuilders.

Differences in muscle strength.

If in terms of muscle strength, don't think that it must be Europeans and Americans are stronger, in fact, the expressiveness of muscles and the size of the muscles do not have much to do with it, many people feel that in some Hercules competitions, there are more Hercules in Europe and the United States, in fact, this is not the case, mainly due to the gap in living standards that leads to Hercules competitions are not very popular in Asia, so there are fewer domestic Hercules players, but if you look at weightlifting, Seriously, China's weightlifting belongs to the top level in the world, and European and American athletes are really not as good as the results of Asian players.

Muscle shape gaps.

The reason why we feel that there are more European and American fitness muscle men is mainly because in many foreign movies and foreign TV series, many heroic protagonists are European and American muscle men, such as Dwayne Johnson and Schwarzenegger, and in domestic movies and TV series, this kind of muscle man has not received much attention, or in the aesthetics of the Chinese people, the figure of this muscle man is often matched with the label of developed limbs and mind. As a result, we feel as if there are fewer muscular men in the country.

Why do you think there are so few muscular roles in domestic movies and TV series?

The physique and muscle size of European and American fitness muscle men are basically larger than those of Asian fitness muscle men, and they look more burly visually, mainly because of the difference in physique between Europeans and Americans and Asians. The muscle gap is that the muscle tissue of Europeans and Americans is firmer and denser, while the muscles of Asians are looser and less dense.

Muscular men have not actually received much attention, or in the aesthetics of the Chinese people, the figure of this muscular man is often labeled with a well-developed mind, so we will feel as if there are fewer muscular men in China.

There is a gap in the rate of muscle growth, and the cycle of Europeans and Americans from the beginning of muscle gain training to the results seems to be much shorter than that of Asians, one of the reasons is that they have been exposed to fitness culture since childhood, and they have an understanding of fitness since childhood, and can quickly master the knowledge and skills of fitness and muscle gain, unlike Asia, especially in China, although the fitness tide is very high, but it has only just set off, and most of the fitness people are just following the trend, and there is not much real investment.

Muscles can contract to produce force, allowing the human body to perform various activities, and can also store some glycogen and have a significant protective effect on the human body.

There are three main aspects of muscle training:

First, to ensure adequate nutrition, eat more high-quality protein foods such as fish, beef, lean pork, milk; Clause.

Second, it is necessary to train the muscles of the chest, abdomen, waist and back, which are relatively developed and can promote the muscles of the limbs;

Thirdly, the muscles of the limbs can be trained, and specialized muscle training can be done under the guidance of a fitness person.

There are two aspects to pay attention to in building muscles, the first is to ensure adequate nutrition, eat more protein-rich beef and milk, American beef and milk ** are cheap, so Americans do not lack nutrients to exercise muscles. Second, you need professional guidance, there are a lot of large and small fitness in the United States, so it is easy to build muscles in the United States.

1. Myth 1: There are a lot of muscular men in Americans.

In fact, the proportion of fitness people in the United States is more than that in China, and there are indeed more muscular men in the United States than in China, but it is not that there are a large number of muscular men in the United States. It's rare to see a muscular man on the street in the United States, but I'm already a muscular man on the street in the United States.

Americans' fitness has become a diversified trend, some marathon, some play ball, some yoga, some fitness running, some compound strength and physical training, some fighting, some gym muscle training and so on.

Many non-muscular training programs do not produce muscular men, such as marathon trainers, and the marathon training population is higher in the United States than in China. Another characteristic of the United States is that the average middle-class white community, or in a Kochi area like Boston, the medical and educational center of the United States, is more likely to receive the latest and most scientific training method - functional muscle training. And there are significantly fewer muscular men in Boston than in New York, and the proportion of muscular men in New York is also higher in black.

By the way, the obesity rate in the United States is also higher than in China.

Because fitness competitions and martial arts are already commonplace there.

Bodybuilders like these have become professionals.

These projects are not yet popular in our country, and they are already an indispensable part of people's lives.

Because Americans have a higher standard of living, they have a lot of work after work.

Exercise more time, love health and advocate physical beauty, people often go.

Gym workouts, so there are a lot of muscular men?

Good nutrition, children in European and American countries have good nutrition from an early age! The meat eaten is also beef! And also pursue sports! In Europe and the United States, it is equally important for students to go to the gym and to the library, and there are very few students who do not have a fitness card!

You want to learn, okay.

First of all, you need to know that growing muscles is 3 points of training and 7 points of eating.

Therefore, the nutritional intake must be sufficient. Eggs, milk, steak, chicken, and starch must be consumed enough.

You don't need to use the supplement just yet, and it is recommended after one year.

Now about the plan, I don't know your level, but I can roughly guess it.

Based on my own experience, my plan to get started quickly was to practice one session a week in each area.

They are the chest, back, legs, arms, and shoulders.

The chest is mainly a barbell flat push, the number of times is mainly 12 times, each group is exhausted, 4 sets.

Then there's the dumbbell push, the same.

Then there are the parallel bars, the same 4 sets, each exhausted.

Then there is the chest clamp, which can be a dumbbell or a gantry chest clamp, with each set of 15 reps and 20 reps, also 4 sets.

The back is mainly pull-ups, and each of the 4 sets is exhausted.

Then there is the high pulldown, with at least 15 sets of forehand, backhand, and V-handle, each set of 8 reps and 12 reps.

The legs are squats, slowly add weight to the point where you can only do 8 times, squat for 8 sets, and then lose weight and do 2 sets.

The arms are done with the head separated, and the arms are mainly priest stools and barbell curls, and dumbbells are not recommended.

Priest stool 8 times per set, a total of 6 sets. The wide grip and narrow grip of the barbell are 12 reps per set, with 6 sets respectively.

The shoulder is the Smith press, 12 reps per set, for a total of 4 sets. Then change to dumbbell presses, the same. And then there are the attached dumbbell birds, the same.

I hope you can do it, this is all my plan back then, and I personally summarized it.

The easiest, the most effective, and the fastest. --Swim.

A classic action for men's fitness.

Push-upsPush-ups can work the shoulder and abdominal muscles, which is a good way to get in shape. When doing push-ups, you should pay attention to the body must keep the body in a straight line from the shoulders to the ankles, put the arms on the chest, and the distance between the hands should be slightly wider than the shoulders, so as to maintain the triceps when doing the movement.

Jump squats. Jumping squat is a classic action of men's fitness, and it is also the standard action of freehand fitness, pay attention when exercising, use the strength of the hind legs to jump when the body is up, swing backwards when the body jumps in the air, try to keep the legs straight when jumping, and bend the knees when touching the ground. Repeat the squat to keep your body moving.

Trans rowing. The trans row is a type of horizontal pull-up, which can very well engage the muscles of the upper limbs and back during exercise, and is very effective for back strength training. This exercise not only shapes the back muscles but also improves the standing posture, making it a great form of shaping exercise.

A classic action for men's fitness.

Dumbbell shoulder presses. Dumbbell shoulder press can be a good exercise of shoulder and chest muscles, lift the dumbbell up while breathing hard, let the dumbbell move closer to the middle when the position on the head, be stable when inhaling, pay attention to the movement trajectory of the dumbbell during practice, and increase the strength of the muscles.

Look at your basic physical condition and choose the right course according to your physical foundation. If you want to exercise scientifically and professionally and have a certain financial strength, you can consider a gym, and hiring a personal trainer will cost more, but the effect will be better. You can also exercise at home by yourself, just buy a few pieces of equipment, such as dumbbells, barbells, bungee cords, and it is also good to exercise on the software keep, pay attention to the standard of action.