How to build muscles! Questions about muscle training Ask for a high finger!!

I don't know if you are practicing strength or girth, if you want to increase strength, you have to use heavy ones, even if you can only do 5 in a group, it is rewarding, but you must pay attention to prevent muscle strain. If you want to have a full muscle circumference, you can reduce the weight, about you can do about 20 arm flexors in a group, but you can adjust yourself to do multiple groups, because everyone is different, I used 5 kg to train the girth at the beginning, 20 per group, a total of 6 groups.

You can start by lifting the weight you can bear (such as 5 or 6 kg), limit yourself to 20 or 30 reps each time (persistent), practice 2 or 3 times a day, and then gradually add it up to strength (such as adding to 7 kg, you can also challenge it appropriately (do some movements).

First of all, in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch the muscles of the whole body before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's right for you, and that's what I've developed as a beginner training method, step by step. It's about persistence.

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8-10 reps per set (as an auxiliary item).

Back: Pull-ups 4 sets of 6-8 reps each.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls of 10-12 reps each.

Rear neck arm flexion and extension 4-6 sets of 10--12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

Muscles 3 points by training, 7 points by eating, no good nutrition, what to take to grow muscles? You see those muscular men, building a whole body of muscles burns a lot of money, if you don't eat well, at least eat enough at every meal, eat more, and then do more push-ups, long-distance running, sit-ups, as long as you do it, it's useful, as for being bullied, it doesn't matter if you're fat or thin, it's that you're not ruthless enough, and you really can't avoid it. What do you keep the bricks for?

The abdominal muscles are fat on them, so the leaner the abdominal muscles, the more obvious they are, and of course, if you lose fat through aerobic exercise, you can also achieve the effect.

6kg is too light. Weight selection: Do one movement 12 times, and the twelfth time you are exhausted, this is the weight that suits you best (for this movement, so dumbbells are best combined).

When you say that your shoulders are wide, it may be a developmental issue, not exercise.

Exercise once a day, 4-6 sets of 8-12 reps per muscle, 45-60 seconds between sets.

Each muscle is exercised every other day, but abs can be exercised every day.

Do push-ups for your pectoral muscles, and deep push-ups are best. It is recommended to do a few sets of ** (forget the name, that is, lie on your back, head on the side of the bed, hold dumbbells in both hands behind your head, and pull the three heads to your chest), and then do push-ups.

The deltoid muscles are used to exercise the anterior, middle and posterior bundles with the anterior and lateral raises, lateral raises, and leaning over the birds. Don't practice the lift, it is easy to hurt the spine.

1.The abdominal muscles have only superficial striae: there is no weight bearing.

2.Chest expansion exercise: It does not increase the thickness of the pectoral muscles, but is only an auxiliary exercise for the pectoral muscles.

3.Only the biceps: you only do alternating curls with dumbbells.

4.Push-ups can't be done: Push-ups mainly rely on the pectoralis major, triceps, and anterior deltoid muscles. These 3 parts have little to do with the biceps.

Problems that need to be improved:

1.Improve ab movements: dynamic weight-bearing (sit-ups with dumbbells in the back of the head), or static weight-bearing (air cycling, etc.).

2.Improve push-up movements: Kneeling push-ups to reduce difficulty. If you need it.

3.Dumbbell fitness (next policy) because you don't have dumbbells suitable for weight: search dumbbells on verycd, there is a book that is okay, "Zhao Zhixin dumbbells are the most fit", the movements are quite comprehensive.

Bonus suggestion:

Since you're in school, do more horizontal bars and parallel bars.

People in the NB can use the single parallel bars to train the muscles of the whole body.

Even if it's a basic move, the single parallel bars are good moves.

Single: biceps, latissimus dorsi.

Double: triceps, pectoralis major, deltoid (exactly the 3 parts of the muscle you want).

Growing muscle is a kind of improvement in physical performance, and you will find that some people don't have much change in body shape just by exercising. That doesn't prove that your workout isn't working... Because the endurance of your muscles, the explosive power, must have improved a lot... Simple example, you will find that for example, workers, migrant workers, people who stand on the street to carry bags, the vast majority of them, the reminder is relatively average... But in terms of muscle strength and endurance, it is much stronger than ordinary people...

Now I'm going to tell you how to grow muscle properly...

There are a number of people who have physical exercise but don't grow muscle, which is genetically determined, but these people are in the minority -- and you should adjust your diet when you exercise... If you're going to school... Then you can't usually eat high-protein food, nutrition can't keep up, and muscles will naturally not get bigger. The amount of strength does not depend on the thickness of the muscles, but on the length of the muscles).

Eggs, meat, fruits, and vegetables are essential in your diet

You should warm up before exercising, which can help improve the quality of your workout. It also prevents injury

Especially if you want your whole body to be stronger, you should warm up... And you have to sweat to exercise, and not sweating proves that your muscles are not fully active

Push-ups·· It's the upper limb strength that is opened·· Since you want to do push-ups, why don't you just practice push-ups? It's a misconception...

There is no reason not to grow muscles... But I'll give you a better advice... It's about practicing athletics·· It's a shortcut to muscle... And it's a very healthy way...

Digging sticks 10 kg 50 per day Gradually increase the amount · Pectoral muscles, deltoid muscles.

Sit-ups·· Make a habit of not tying your legs • Tie knots with your legs • Do not rely on external force to fix your legs • Don't lie down when doing sit-ups • This is the most effective · Stick to 30 groups of 2 groups a day and gradually increase the amount ·· Abdominal muscle.

The triceps are practiced by Yaling or need large training equipment... And he's also more difficult to practice... Dumbbell straight arm, bent arm, side lift, weight depends on yourself...