Who knows how to build a good muscle?

Muscle training is a need to systematically and reasonably formulate a training standard and plan, not a few words can be said clearly, I can first develop a simple basic training for you, strengthen your physical fitness, for your future systematic training to lay the foundation. 1. Do 20 push-ups in the morning and more than 50 in the afternoon. 2. Do 50 sit-ups in the morning and more than 100 in the afternoon.

3. Do 50 squats and stand up in the morning and more than 100 frog jumps in the afternoon. Do the above three points well, you can exercise your lower arms, upper arms, pectorals, back deltoids, abdominal muscles, coordination muscles, calf and thigh muscles. It's best to run another 3000 meters in the afternoon, exercise your lung capacity, and you can ask me again if you feel after 1 week.

First of all, you must think clearly about what part you want to exercise, and then pay attention to the force point, you can practice pull-ups, pull-ups are multi-part group exercise exercises, first let the hands keep a slightly wider distance than the shoulders to hold the horizontal bar, the arms are vertically straight, the back and body are kept straight, the chest is tight, the body is pulled up, pull up to the position of the collarbone to the horizontal bar, hold for a second, and slowly lower, pull-ups can exercise all muscles.

Do push-ups to exercise your arms and chest. Push-ups are a basic exercise to do at home, but make sure you do it correctly to get the best results. Do not sink your hips and keep them in a straight line with your back; The distance between the palms of the hands is slightly wider than the shoulder.

However, if you want to train your chest better, you can spread your arms a little wider; If you want to train your arms better, shorten the distance between your palms. In addition, it can also be combined with incline push-ups and down-incline push-ups to get a better workout of the muscles of the whole body.

If you want to build muscle, you need to do a lot of anaerobic exercise. Therefore, to exercise muscles, we must first determine which part of the muscles you want to exercise, and then achieve a certain effect through a certain training posture and training time. And if you want to increase your muscles, then you must pay attention to a high-protein diet, and then cooperate with regular training to achieve results.

I used to go to the gym to play, the coach taught a little, and I also searched the Internet to see what I practiced, and I personally felt good. Pectoral muscles, bench press dumbbells, barbells. The trapezius muscles (muscles above the shoulder blades) can be used in the weight lifting set, do what you can, don't overweight it.

If you practice the second humerus, you can find the dust file. The key to fitness is to get the movements in place. Individuals are different, habits are different, let me tell you how I do it.

Pectoral muscles, push dumbbells, do it yourself according to your maximum weight, 12-15 per set, 6 sets a day. Traezius muscles (muscles on the shoulder blades), lift the barbell, 10-12 per set, 5 sets a day. Sit-ups:

At the beginning, press your feet with something, take things away after standardizing your movements, and find a way to concentrate all your strength on your abs. Stick to it every day, 30 pieces at a time, 3 sets. Pull-ups:

8 sets per set, 8 sets per day Squats: 8-10 sets per set, 5 sets per day Also, remember to give your muscles plenty of rest. Theoretically, a 24-hour muscle rest is the best way to crack a brother.

But it still depends on the individual, there are a lot of cattle. Whether you are or not, do what you can. Also, the movements are done separately, and they don't have to be all concentrated in one day to practice, but divided into two days.

I'm just a beginner myself, and I've been playing on and off for about 3 years. The figure is basically good, and the lines are basically there. Remember, be persistent.

See for yourself, don't know how to ask.

If you want to be healthy, you need to pay attention to the diet structure, nutritional supplements, exercise, and mood, and if you only pay attention to one aspect, the effect must be very limited, and it will not be maintained for a long time.