How to exercise a strong body, how to exercise the body, make the body strong.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. The training plan I give is: 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. Beg.

Hehe, it's the same as me! I was also an ugly bone in my first year of junior high Later, under the guidance of my uncle, I went to endure the limbs and temper the muscles, so that I could refine a good figure? The arm strength is also one of the best in the class!

The general concept is that we practice muscles, what we want most is to practice until the muscles hurt, when we just practice, it is OK, after practicing for a long time, it hurts after practice, just like going to play basketball one day, playing very intensely, when I go home, I just feel very tired, I don't feel that I get up the next day, the muscles of the thighs and arms are a little sore, but this is exactly what I expected, because after intense exercise, if you feel muscle soreness, your muscles have developed a lot, when you are thin, The effect of practicing well will be obvious When I first started practicing, I was cautious because I was interested in refining muscles, so after two days of practice, my muscles increased significantly, but then I was not interested in relying on Tan Mu Jing to insist, so for me who was impatient, the development of muscles can only be slowly practiced in the future!

You say how to be strong is to exercise, exercise more, strengthen the body and be fit, kill two birds with one stone! The essence of man is movement, and that's all

To train your muscles is to strengthen your body, and to exercise more is to stay healthy!

Oh oh and! It's best to eat one or two egg whites every time you're done building muscles.

The easiest thing to do is to do sit-ups, push-ups, and dumbbell lifts and pull-ups every day.