How do bodybuilding trainers build muscles? Is it okay for the average person

Yes, bodybuilding coaches do exercise every day, as long as they insist on exercising the muscles of all parts of the body every day (extreme exercise), and then they are combined with drinking some muscle powder (like milk powder) The main thing is to exercise unremittingly every day I wish you good health.

Bodybuilding coaches are also ordinary people, a reasonable diet and exercise, you can exercise good muscles, many fitness and bodybuilding magazines have training methods, you can summarize according to your own situation, fast, there are three months to get out of shape.

I can't accept forced exercise, I feel that we must have the awareness of self-fitness, pay attention to scientific fitness, not just exercise, you can achieve fitness, so how should we be scientific fitness?

1.Necessary warm-up.

We must know that this is not a matter of combing our braids and drinking a glass of water, it is a step that must be done before we start exercising. The more relaxed the muscles, the easier they are to harness and expand, which reduces the chance of injury. Therefore, it takes 5 minutes for your body to be fully active and it is better to feel a little sweaty.

This step is a good start to your fitness workouts.

2.Necessary stretching exercises.

There will always be easy things to do in life, but stretching after a fitness workout is not that simple. When building muscle, Ling knows that it will become tight and shortened, and stretching can help you relax your muscles and prevent muscle soreness the next day. It should be noted that the best time to do this exercise is after you have completed your warm-up exercises, at the same time, perform each movement for 20-30 seconds, which will help to relax the muscles and allow you to get a more meaningful stretch.

3.Don't overlift weights.

When you see more than 30 candles on your birthday cake, you can't help but marvel at how the years have passed, but that's not a reason to rush into the gym and grab the dumbbells you see at first sight.

4.Gradually increase the intensity of exercise.

While this is a good idea, high-intensity exercise is not suitable for the beginning of fitness training, and it is worth noting for those who have been practicing consistently for 6 months or more.

5.Don't rush the frequency.

When you're squeezing in time to complete your workout plan, you may take the risk of increasing the frequency of your movements and sticking to the exercises despite your body's reflexes. Especially for workouts like weightlifting, if you do it too quickly, strenuous exercise will overload your muscles and make you prone to injury. So, here's a simple rule:

Lift for 2 seconds and lay down for 4 seconds, you should always keep your movements up and down in a rhythmic motion, knowing that the slower you do it, the better it will be.

6.Actions should be standardized.

Irregular movements can accidentally damage joints, muscles, and ligaments. For example, when practicing barbell squats, if you bow your waist with your chest, it will not only affect the quality of training, but also cause lumbar spine injury. Therefore, the code of conduct is an important factor in the prevention of sports injuries.

7.Necessary "cooling" after exercise

Just like before the gym, your body needs time to "warm up". After the physical exercise, it will take some time to calm yourself down and get your heart rate back to normal. You can slow down the motion slowly until your heartbeat returns to 120 beats per minute or less.