What s there to build muscle in just a few minutes a day?

If you can't spare a lot of time to exercise.

So can you spare 5 to 10 minutes every hour?

If you work 8 hours a day, you can spare at least 6 by 5 30 minutes of exercise.

Take myself as an example, in 30 minutes, I can complete 5 sets of bench presses with heavy weights, 5 sets of squats with heavy weights (5-8 in each set, 5-10 squats) and basically the exercises of the main parts are completed.

Since you don't have any equipment when you work, just do hand-to-hand training.

Do push-ups for the first five minutes, do pull-ups for the second five minutes, and do squats for the third five minutes. …Then the fourth push-up and then the push-up, and the fifth .........

Because the time is short, try not to rest for these 5 minutes, and if your breath is too short, you can stop for 30 seconds and continue to do it.

Remember to warm up in the first minute of 5 minutes, jump, shoulder loops, kicks or something, one minute is enough.

After 5 minutes, the above movements are continued once, but for relaxation.

Be sure to relax.

This can only be achieved by exercising for a long time.

While you're doing sit-ups, try lifting your legs up at a 45-degree angle with your calves bent and doing sit-ups. Don't do too much for the first time.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish. With adequate nutrition, training will be strong and muscle gain will be obvious.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

It's impossible not to take a long time, and it also needs to be determined in conjunction with the exercise you do.

I am a veteran who has insisted on fitness for 2 years, My advice to you is to train the chest and abdomen and 2 ceps muscles in a day, and practice until you are exhausted, and then rest for 1 day and then practice, because the muscles also need to rest saturated, proper rest, can make the muscles develop better, and at the same time exercise, don't ignore the intake of nutrients, protein and other things, such assistance is the best, it is recommended that you exercise 3 to 4 times a week, and the rest of the time is used for rest and relaxation, It's best to work out around 6 to 8 p.m. every day.

Need. You have to work out every day, but the muscles you work every day are different.

Fitness programs. Day 1: Chest training.

1.Bench press, do four sets of 8-12 reps per group with a larger weight, and determine whether the weight is suitable according to personal factors.

2.Incline press, four sets or parallel bars arm flexion and extension, four sets.

3.Lying flat birds, four groups or chest clamps, four groups.

Day 2: Back drilling.

1.Post-neck pull-ups, four sets or anterior pull-ups, four sets.

2.Standing row, heavy weight, four sets or deadlift, four sets.

3.Chest pull, four sets or shrug, four sets.

Day 3: Leg training.

1.Squats, sets of four.

2.Prone leg curls, set of four.

3.Standing on tiptoe, four groups.

Day 4: Work on the triceps.

1.Four sets of narrow bench presses.

2.Standing elbow down, four sets or supine arm flexion and extension, four sets.

3.Pitch arm flexion and extension, four sets.

Day 5: Work on your biceps.

1.Standing arm curl, set of four.

2.Positive grip one-arm curls, two sets or reverse grip one-arm curls, two sets.

3.Sticks, two sets.

Day 6: Shoulder training.

1.Anterior neck press, four sets.

2.Post-neck press, four sets.

3.Standing birds, four groups.

4.Flying birds, four groups.

Day 7: Fat loss.

1.Sit-ups, six sets.

2.Supine leg presses, sets of six.

3.Jogging, half an hour.

There is no need to exercise every day.

Method: 1. Quantity: until it can no longer be supported.

2. Interval: If you do it every day, it is the best choice, but you should have enough rest. Roughly once every 2 days, one workout is minimal.

If you have the time, you can exercise every day, but don't go too far, on this basis, you must grasp your eating habits, keep up with nutrition, 3 to 4 times a week, in fact, you can.

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.

Depending on your time, spend at least 20 minutes exercising a muscle.

Usually in groups of five, three or four times a day, and then slowly increase the number in one time.

I don't know what part of the body muscle you want to work on is best done twice a week.

Maybe many people have their own ideas, but in general, the time that suits you, that is the best, as long as you are willing to put in the effort, fitness will be rewarding and will not let you down.

In the evening, because muscle building belongs to anaerobic high-intensity training, anaerobic training is suitable for the evening, because at this time the body has enough energy to complete high-intensity strength training, and the body's nutritional basis is the best at this time. Of course, you can also practice at night, but that will affect sleep, you must know that muscles grow while sleeping, and the quality of sleep directly affects muscle growth.

4 p.m. to 9 p.m. It is best to only train one part at a time, one part 1 to 2 times a week, with plenty of rest in between, and then practice again when the muscles have recovered, if it is not too much, it will recover in about two or three days. Aerobic exercise can be practiced every day.

According to the calculation of the meridian time method, the ancestors who practiced martial arts were all practicing close to noon (around 10 o'clock)! It is said that at that time, the qi and blood were smooth, and the practice was twice the result with half the effort! The best time to exercise is around 5 p.m.

If you have enough time, it is recommended to exercise from 4 to 6 p.m.; If you don't have enough time, then arrange it according to your personal schedule.

Young children can schedule their workouts in the afternoon during extracurricular activities, i.e. 4 to 5 p.m. At this time, the function of the muscles is in the best state, which helps to improve the load capacity and exercise capacity of the muscles, and can inhibit the intellectual center, excite the motor center, and achieve the purpose of active rest.

In fact, every time of the day is very suitable for bodybuilding training, it depends on the age of the landlord's bodybuilding, beginners are recommended to be from 3 to 5 pm, intermediate bodybuilders can be from 9 to 11 am and 7 pm to 9 pm, and advanced bodybuilders can train 3 times a day: 5:30 to 7 am or (7 to 9 pm), 1 to 2 pm, and 7 to 9 pm.