Please help solve the doubts of friends who know about fitness and muscle gain, I am very grateful!

First of all, as long as you have an indomitable determination and a good fitness environment, the key is that if you want to get better training results, you must have your own training partner, if you can have protection to help your friends or fitness enthusiasts train with you, you can also achieve quite good training results.

Secondly, I don't know what kind of equipment you're talking about, but I know that many high-level bodybuilders use free power, which is what you call barbells, dumbbells.

Finally, I would like to give you some suggestions if the economic conditions allow, you can use it appropriately, and generally give appropriate supplements within 30 minutes after training, which can not only ensure the effect of muscle gain, but also not waste. As for your protein intake, you can get it from other sources, eggs, milk, lean meat, nuts, fish, but you should remember to divide the supplement, no more than 50 grams at a time, multiple small amounts, increase or decrease the number of meals!

If you want to have a good effect, you must go to the gym, take a spoonful of protein powder after each exercise, it is best to drink it with pure milk, and it is also effective to practice dumbbells by yourself, but the action should be standardized, and you can go to the relevant ****** for this. To train abdominal muscles, it is recommended to have abdominal muscle tear series.

Running is the foundation, and the easiest way to do it is to buy an arm strength stick between exercises, but be consistent. Buy a tension machine and you can work a lot of muscles. The amount should be increased slowly, and the speed test cannot be reached.

<> "There are two main types of ways to distinguish between movements and equipment (according to the way the joint moves and by the training part).

It is impossible for novices to learn all the moves at once, so they can only tease the relatively basic and high-value moves first.

Let's correct a few concepts for you.

First of allToo much aerobic exercise doesn't deplete muscle. Muscles are not consumed, and muscles only atrophy (lying still every day will cause muscles to atrophy). Exercise, whether aerobic or anaerobic, only makes muscles stronger.

On the surface, aerobic exercise reduces the girth of the muscles, but the essence is that due to aerobic exercise, the interfibrous and subcutaneous fat is consumed, thereby reducing the girth of the muscles.

SecondThere is an essential difference between fitness and muscle training for professional athletes.

Fitness muscle building is carried out on the basis of sacrificing the elasticity of muscles and the explosive power of muscles. Commonly known as muscle tearing training, its purpose is simply to pursue the increase in muscle girth. On the surface, this muscle is particularly large and does not have graceful lines.

Not to mention explosiveness. With absolute power.

The muscle training of athletes is based on explosive power, and does not force the size of the muscles. In addition, athletes have much less body fat than the average person. According to this, professional sports (such as Ronaldo) have beautiful muscle lines and strong explosiveness.

A little advice for the majority of fitness experts:

One isDon't pursue muscle-building exercises one-sidedly, reduce body fat content through aerobic exercise, and the lines of the body will naturally appear;

The second isThe muscle tearing exercise is too cruel, commonly known as training into a dead muscle;

The third isYoung people can practice more anaerobic exercise, and middle-aged and elderly people should practice more aerobic exercise.

Satisfied, thank you.

I understand that you mean that there is more emphasis on muscle definition, separation, and overall quality than muscle circumference. As a lean person, natural muscle gain is the number one goal. In fact, a moderate amount of aerobic energy will not consume muscles, such as jogging within half an hour, arranged after the equipment can also accelerate acid excretion, make the body recover faster, and improve cardiopulmonary function.

You can get under Ronaldo's training plan, not just the aerobic you see, but also anaerobic weight training, which may have been relatively backward in the past, focusing on flexibility and endurance. But now with the development of football, physical confrontation is unavoidable, so more and more attention is paid to anaerobic training, but it will also increase yoga, Pilates and other auxiliary training to help muscle toughness, and then increase confrontation and stronger explosiveness, under the premise of starting speed, without losing muscle flexibility, which is why the muscles of the sport are clearly lined, but the block is not big.

The scientific sequence of first anaerobic muscle gain 45', consumption of physical energy sugar, and then aerobic fat loss 30', directly acting on fat.

I've been working out for 5 years and here's a plan I've built up:

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number.

Each group should rest for no more than one minute, and each movement should rest for no more than 2 minutes.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abs the next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. If the diet is not convenient, you can just finish the workout and a cup of protein powder.

Recommendations: Legs, Rest, Chest, Back, Rest, Shoulder + Arms, Rest.

1.The legs are the foundation of strength, and the larger muscle groups should be trained separately for a separate day.

2.Leg training is very expensive, and the next day is scheduled to rest for the next day.

3.The chest and back are antagonistic muscles, which will involve the shoulder girdle muscles, and because they are large muscle groups that require high-intensity training, they are divided into 2 days of training, followed by a day of rest to let the shoulder girdle muscles buffer for a day.

There are 3 more points that should not be overlooked, 1Get enough sleep every day 2Ensure balanced nutrition with protein per pound of body weight per day.

3。The quality of the workout must be high.

You can take a look at my blog, which has a lot of fitness plans for your reference.

Glad to ask you for an answer

Many people don't know much about diet, so I'll tell you more about it:

What fitness needs is protein, and for normal fitness exercise, the protein that a person needs every day is to supplement every kilogram of body weight.

If you eat normally, you can generally supplement about 70g, so you need to supplement 70-100g of protein every day.

Protein-rich foods: eggs, meat.

In the fitness program, the supplement for the first half hour of the workout is basically: two slices of oatmeal bread plus a banana, and if possible, you can drink another glass of milk.

Half an hour to an hour and a half after fitness is the peak of the body's demand for protein, and at this time, it is necessary to start insuming food, mainly foods with high protein. So it's not good to eat right after a workout.

The main thing is to eat: 150g of steak, add two egg whites (boiled eggs), and the staple food can be set by yourself.

Finally, an hour before dinner, you need to add your meal: mainly three egg whites, just add some bread slices.

Breakfast and important, generally the main dish + 100g steak can be. And milk is also available.

During the whole period of fitness and muscle gain, three meals a day should be more nutritious, the animal protein content should be sufficient, and the steak is the best.

It is not recommended to eat within half an hour after fitness, the main reason is that the blood is concentrated in the muscles of various parts of the body, affecting digestion and absorption, it is recommended to carry out fitness exercises one hour after eating, at this time the most difficult part of the food to digest has been broken down, converted into blood sugar and other nutrients into the blood, exercise can promote these nutrients to concentrate on the part to gain muscle.

It's too wordy, you can eat two hard-boiled eggs after working out every day. That's it. Do you want to be a Mr. Bodybuilder?

I bought dumbbells, the multi-sport version. That's all for these two. Run for one hour every morning.

100 dumbbells and 300 sit-ups5 p.m. 100 dumbbells and 300 sit-upsIn the evening, I ate well and went out for a spin.

I belong to the edible type, so my muscles are there, and now, I still take an hour every day to practice Zheng Duoyan's plastic exercises. Perseverance is enough. You see, the monks of Shaolin Temple can do nothing without fitness equipment, the main thing is to persevere.

It's better to keep exercising, do more mechanical ones, and stick to morning jogging.