How do you increase your muscles?

Ways to increase muscle mass throughout the body are:

1. Do more anaerobic exercise. Most of the anaerobic exercise is a high-load, instantaneous action, which is easy to eliminate nutrients in the body and convert them into muscles, which is the fastest way to exercise muscles.

Do sit-ups to exercise your abdominal muscles: Do push-ups to increase the muscles of your arms, waist and pectoral muscles: Use dumbbells to increase your arms and latissimus dorsi muscles: Squats to exercise your thigh muscles.

2. Eggs and milk are rich in protein, which can be effectively converted into muscle when consumed regularly. While supplementing high-calorie foods, we should also pay attention to vegetables and fruits, only comprehensive supplementation can make the human body achieve the best state.

3. There are many ways to increase muscle mass, the most important is persistence and endurance, only perseverance can achieve the desired effect.

4. Warm-up training. Before training, it is necessary to warm up, such as lunge leg presses, side leg presses, etc. Keep your training time to at least 30 minutes to get your body into motion.

5. Make a weekly and daily training plan, and train different parts according to the training plan and different training steps every day.

6. It is best to have less than one month during the training period. During this period, it is necessary to pay attention to a reasonable diet and avoid fried foods and high-cholesterol foods.

Eat more than a few kinds of fruits, 1Banana.

Bananas are relatively common fruits, and they are also very cheap, but they are loved by many people, because bananas are more than a star and a half good for people. In the process of fitness, we will excrete a lot of sweat, which will lead to the loss of some trace elements in the body, such as potassium, sodium and other mineral elements in the body. If you can eat bananas, you can properly replenish the lost potassium, potassium can make everyone feel less tired, and after exercising for a long time, it will also produce a certain sense of fatigue in the future, so eating bananas is very advantageous.

2.Pineapple.

Pineapple is a fruit comparison, not widely promoted, in fact, this is because pineapple eats too much, it is easier to get angry, but we should not completely abandon him, because pineapple is rich in fruit acid, fruit acid can help the body to get a good relaxation and recovery, and after we exercise, the muscles are more tired, so that the muscles can get a certain rest, eliminate a certain fatigue. But everyone must eat fruits appropriately, because pineapples will still be a little hot, don't let yourself be on fire because of supplementing the body. And the unknown thing is that pineapple also contains pineapple prion substances, which can help you eliminate some inflammation caused by exercise and edema, so that everyone can exercise more smoothly.

3.Apple.

Apples are a very common food, this food is very rich in vitamins, for the human body daily essential vitamins and body water are of great help, and apples are also very rich in polyphenols, which can effectively enhance the strength of our muscles, and it is not easy to gain weight after eating, so that everyone can quickly gain muscle.

4.Avocado.

Avocado is a food that many people will choose when gaining muscle, because the energy in avocado is very high, but it is precisely because avocado is particularly high in energy, so it is best to build muscle, do not eat too much, because if you eat too much, it is possible to gain weight. Eating some avocados in moderation can not only maintain the nutritional needs of our body, but also make the muscles grow faster, which is very helpful for building muscle.

Ways to exercise and gain muscle: 1. Supplement an appropriate amount of carbohydrates after exercise. When exercising, especially during high-intensity anaerobic exercise, muscles are torn apart and then restructured through nutrition, and carbohydrates provide energy for muscle repair.

2. Supplement sufficient protein after exercise. Amino acids are needed for muscle repair and growth, and amino acids are the main components of protein, so it is necessary to supplement sufficient protein after exercise to better gain muscle. 3. Limit the amount of aerobic exercise, not more than 1 hour, otherwise it will consume a large amount of leucine, which plays an important role in muscle growth.

4. After exercising, it is necessary to rest sufficiently so that the damaged muscles can be repaired and increased in time.

First of all, it is necessary to train a large amount of exercise, so that the muscle group reaches the limit and tear the fibrous tissue in order to promote the development of cell metabolism, during which it is necessary to supplement protein, cartilage aminosugar, zinc and magnesium, etc., and adjust the structure of good food, mainly vegetables, refined beef, eggs, supplemented by the best to achieve the desired effect.

Reasonable anaerobic exercise, strength exercise, choose high-protein foods in the diet conveniently, and generally have sufficient recovery time for one part of the exercise.

Eat more high-protein foods, such as eggs, beef, chicken breast, etc., and build muscle in conjunction with the gym, you should be able to achieve the goal.

Eat a protein-rich diet, get plenty of exercise, and strictly control the amount of fat in each meal.