How to build beautiful muscles

It should be done under the guidance of a fitness instructor to prevent injury.

Don't get out of tune.

You can do dumbbell bench press, dumbbell bird.

Exercise the pectoral muscles. Dumbbell side flat argument Pei Zheng Ju.

Dumbbell neck press.

Dumbbell forward raises work the shoulder muscles. Dumbbells are raised with both arms raised.

Dumbbell one-arm curls.

Seated dumbbells alternate curls.

Single-arm dumbbell neck back arm flexion and extension.

It's all about arm strength. Dumbbell deadlifts, dumbbell rows are designed to exercise the back muscles. It should also be accompanied by good nutrition, such as eggs.

Beef carrying. Fish.

Cuisine. These are all things that help to build muscle, and you should exercise consistently.

Soon you will grow muscles. You can work your pectoral muscles on Monday, your shoulders on Tuesday, your back on Wednesday, and your waist and abdomen on Thursday. Work out your legs on Friday. Closed on weekends. It is recommended that you do not exercise for that long time.

Because excessive exercise is bad.

Chinese Sports Maniac Team] Cappuccino.

For this issue, please do not copy.

Thank you!!!

Squats, bench presses, deadlifts. Do 3 sets of 10 reps each. Rest no more than one minute between each set.

Press 30%-50% of your strength and pick a pair of dumbbells.

Do 20-30 in groups, 2-3 in groups.

Run, 15-30 minutes.

I don't know what your concept of perfect muscles is, whether it's perfect like rain or perfect like Bruce Lee. But in my eyes only the likes of Wheeler, Kuhlman, Rippreste, etc., are perfect.

If you imagine the first two, the muscles are not big, but the layers are clear, and the body is as clear as a knife, it is now the saying that the steel bar man is called, it is quite simple, practice 6 days a week, 3 hours a day with high intensity, insist on practicing for a year, only eat protein powder, boiled vegetables, boiled chicken breast, egg white, etc., eat more than half of the usual amount of salt (that is, eat no more salt than you used to eat in the previous bowl of rice, absolutely do not eat a little oil), usually supplement vitamins. You can definitely do it.

And if you want to reach those people I said later, it is difficult, in fact, no one can achieve it, the first year to practice 5 days a week, 1 hour each time, binge eating meat, eggs and milk, the second year, you yourself will practice, time, training content, intensity can be arranged by yourself, spend six or seven years, although you can not reach those non-human levels, but can practice to more than 100 kilograms, even if you are outstanding among the Chinese, enough for you to be proud.

If the exercise load is properly arranged, the exerciser's subjective feeling should be full of energy, physical strength, comfort, and desire to exercise.

Just stick to it! Simple sit-ups, push-ups, dumbbell lifts, pull-ups, zama steps, frog jumps As long as you persist, the muscles are not a problem at all...

It's just that if you don't want to move, then you can't help it. Unless you inject steroids.

It's useless to say more, insist on working hard.