How to strengthen your muscles? How to make yourself gain muscle

It's dumbbells, generally speaking, dumbbells are better for your own use at home. If you want to strengthen your legs, you can do a squat with dumbbells and the effect is okay. Exercising legs is of course running, tying sandbags is the best, push-ups, pull-ups, sit-ups, etc., you can exercise without much trouble, running is very good for the body, eat some nutritious food, if you are young, you should not lack any nutrients, what to do and what to eat, variety, eating coarse grains is good for the body, as well as vegetables, etc., beef is also good, or it is better to eat more vegetables.

We can design a set of exercises that suit us according to our body. That is weak, and that is revealed!

Your problems are wide-ranging, and there are many factors that affect muscle growth. Such as lifestyle habits, diet, sleep quality, smoking, alcoholism, exercise, etc.

First of all, avoid unscientific living habits, do not smoke and drink, and stay up late. Maintain a regular and healthy lifestyle and sleep schedule.

In terms of diet, eat three meals a day on time and avoid overeating. Eat more fresh fruits and vegetables, protein-rich foods, etc. Eat less junk food, such as fried, high-salt, high-sugar and high-calorie foods.

In terms of sports, he often participates in outdoor sports, such as running (sprinting, combination of middle and long distance running), push-ups, sit-ups, skipping rope, pull-ups, parallel bar arm flexion and extension, vertical jump, etc. In short, run more and jump more.

Secondly, keep a calm mind and don't deliberately pursue short-term muscle growth. Training is a process of quantitative change to qualitative change, and the accumulation of a certain training time, training volume, and muscle growth will be reflected.

In the end, it is important to persevere, and do not give up halfway. Scientific life diet coupled with proper exercise, I believe that you can get stronger, I wish you health and happiness every day!

If you don't have equipment, you can do 100 push-ups a day, and after getting acquainted, it will increase to 300, and at the same time, you should supplement nutrition, eat more eggs if conditions don't allow, and then pull up every day, and there are long-distance runs. I'm a defense student, can you ask me anything.

Insist on exercising, persistence is king.

Exercise more and eat more nutritious foods.

The easiest push-ups can greatly strengthen the pectoral muscles and biceps.

When the core is done, the athletic performance will follow. The whole exercise effect will also be better.

Two words, exercise, you want the muscles there, I'll teach you.

Go home and eat more muscles, hehe.