Fitness experts, how do I need to improve my muscle training method?

Slow down with dumbbells Every muscle movement online is as big as me I've been practicing in the gym for a year You still have to focus on I am only 181 and 65kg

The basic movements should follow the guidance of a professional coach to avoid physical injury.

1.A reasonable amount of exercise is enough to break through the muscle limit.

2.Relax your muscles after exercise and get enough sleep.

3.Adequate nutrition, reasonable diet.

4.Willpower rain or shine, perseverance in exercise.

Stick to it every day. One part of the training a day. Each action is divided into groups.

A few movements a day. Order. Weight.

Experience the essentials of the movement. Training on your own feels like only you know. Control the force.

Mental concentration. It's something that no one else can help you with. It's not that you learn how to move and you build muscles.

You have to experience these things for yourself. Only you feel that you feel good after practicing this movement. That's right.

Not all moves will work for you. It's not like you'll be able to master every move. The level of training is not the same.

The action is also different. This is something much more important than teaching you movements.

It's definitely because you didn't plan your training, and your set of 10 is a bit light and can't break the muscles.

I'm giving you a beginner's program for Wade Fitness, I hope it will help you.

Day 1 (Recommendation Class):

30 push-ups + 20 standing dumbbell presses + 20 supine arm flexion and extension for a cycle, do 4 cycles; Rest for 30 seconds between individual movements in each cycle and 1 minute between each cycle.

Jump rope for 20 to 30 minutes after completion.

Day 2 (Lifting):

10 pull-ups (pay attention to the wide grip of the forehand, do not sway the body to borrow strength) + 20 upright dumbbell rows + 20 dumbbell bicep curls for a cycle, the same 4 cycles, and the rest interval is also the same as on the first day.

Run for 40 minutes when you're done.

Day 3 (Ab Exercises):

30 sit-ups + 15 sit-up leg presses + static support for 1 minute for one cycle, 4 cycles, rest as above.

No aerobic training on the third day.

In this way, a cycle of 3 days, step by step, and pay attention to the last cycle of each exercise, and each movement should be exhausted.

In addition, in terms of diet, we should pay attention to eating small and frequent meals, try to divide the amount of 3 meals into 5 or 6 meals, and reduce the intake of fine carbohydrates (such as high-sugar foods), and increase the intake of meat and eggs, which will help to increase muscle and inhibit fat growth to the greatest extent.

In addition, how to identify whether the action is standardized, I have a set of methods for reference:

1: Do not shake your body when you do the movement.

2: Except for the exercise of the shoulders, do not shrug the shoulders and do not turn the wrists.

3: Observe the main exerting muscles during the movement and feel it contracting.

Weight-bearing is to reach the upper limit of weight-bearing, not the kind of weight-bearing you call useless. There is also your nutritional matching, which is similar to no matching, drinking milk after every workout, the effect is still good (you can always buy milk), and foods with high fat and protein content will be effective.

First of all, we must persevere, and secondly, we must improve a little grade every time we exercise, and we can no longer stand still until we reach your limit, and after each workout, we can't rest or sit still immediately, but still continue to warm up and slowly cool down, so that your muscles will not rise and fall, and your muscles can be very elastic and energetic. What to practice specifically, the effect of push-ups is not obvious after a period of time, it can only be auxiliary, to practice parallel bars, pull-ups, dumbbells, pull rings, etc. Among them, the parallel bars have the best effect on chest muscles, the pull-ups are better for back muscles and abdominal muscles, which can shape the body, and the dumbbells are better for arm strength.

You can try to practice.

Buy Muscle Gainer! Eat after a workout!

1.A reasonable amount of exercise is enough to break through the muscle limit.

2.Relax your muscles after exercise and get enough sleep.

3.Adequate nutrition, reasonable diet.

4.Willpower rain or shine, perseverance in exercise.