It s about building muscles, it s about muscle training

Don't eat when you exercise, 30 to 90 minutes after exercising muscles is the peak period of protein demand, so after 20 minutes of training, you should supplement protein such as: beef, eggs, bananas, etc

Protein-rich foods.

In a small number of times, I think it can be changed to 20 push-ups (3 sets or 5 sets) and 30 sit-ups (3 sets).

It's not enough to build muscles. Horizontal bars, double bars, these are more useful.

If you want to build muscles, you must slowly increase them from light to heavy. It cannot be fixed.

Your amount should be the amount you had when you started school, and you will have to increase it later.

Practice every day until you get sour But if you persist after sourness, the effect will be better, but it's just a little bitter.

Let's grasp the volume yourself.

Sit-ups and push-ups are the best way to do it.

There are a lot of teaching videos recommended by bodybuilding coaches to exercise abdominal muscles in Youku, and there is a good one called 8 minutes a day, and I just follow that video to practice, and the effect is obvious!! In addition, the wider the wider the better, the pectoral muscles are very good, my pectoral muscles are so persistently practiced every day, the key is to persevere!!

Do sit-ups, add 5 after a month, and so on.

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.

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). You can take one to two scoops of muscle building powder or protein powder 30 minutes after exercise.

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 do loads of 8 to 12RM, with each set doing around 8 to 12.

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: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

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.