How to make the body strong, how to make yourself strong?

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Go to the gym! Practice with some mechanics! But it's a long time coming!

Such a movement.

Makes the muscles firm.

Cooperate with exercises and dieting to achieve results.

Sit upright, in a chair without handles, with your arms down, shoulders relaxed and back, moving your head back as far as you can, opening your mouth as much as possible, and then slowly closing it, opening and closing your mouth as you like. Do 10 times, at least 3 times a day.

Tighten the jaw movement.

2.Stand upright with your arms stretched out so that your palms are 30 cm apart above your head, then rotate your palms back and clench your fists. Let the arm slowly descend and return to the original position, repeating 10 times.

1.Stand upright, put your arms on your body, slowly raise your palms so that the palms meet at the top of your head, then turn your palms outward, let your arms go straight to the sides and lower them again, redo 10 times.

Exercises that make the arms stronger.

2.Lie on your back with your legs straight forward, your arms on your head, bend your knees up, and clasp your knees with both hands as you approach your abdomen. Then lower your legs straight and do this 10 times in a row.

1.Lying on your back, your hands are shining, your arms are stretched outward, and you are at right angles to your chest. Bend your right knee up to the right and try to slowly touch the right side of the bed as slowly as possible to bring your body back into place. Do the same for the left leg and repeat 5 times.

Exercises that make muscles stronger.

3.Stand with your legs apart, place your arms between your legs, relax on the floor, and lift your hips 10 times up and down.

2.Sit upright, hold the chair with both hands on a chair without handles, raise your right leg, stretch it straight forward, raise your leg 45 cm forward and backward, and repeat 10 times for each leg. With your back against the back of the chair, raise your left and right legs forward at the same time and do this 10 times.

Stretch your legs straight forward and move up and down each 10 times.

1.Stand upright, with your hands straight up, bending your upper body forward, your hands not touching the ground, and your knees slightly bent and relaxed. Return to the original upright position and repeat 10 times.

Exercises that make the waist, back and abdomen firm.

4.Stand upright, hold the opposite arm with both hands, bend your body and slowly move forward, left, and right, then return to the original position, and do this 5 times.

3.Stand upright, with your arms perpendicular to your side, slowly bring your right knee up to your chest, bend your torso and head forward, and clasp your legs to your chest with both hands before returning to your original position. Switch to the left knee and do 5 times with each knee.

2.Stand upright, arm flat forward, right leg slowly lifted forward, then back, back in place. Switch to the left leg and do 5 times for each leg.

1.Stand upright, stretch your arms straight forward, clasp your hands, and slowly raise them up above your head. Tilt your head back, then gently rotate to the left and right. Rotate forward again, slowly lower your arms with your hands still clenched, and then put them back in place and do the same 10 times.

Maintain correct and solid postural movements.

Every man wants to be stronger, how to make men muscular through exercise.

If you want to make yourself stronger and stronger, you must do the following:1Choose the right fitness method2The amount of nutrients in the body should be replenished sufficiently3Get enough sleep. If you stick to it for a long time, you will definitely become strong and strong.

The concept of being strong should include both internal and external aspects:

External: high muscle ratio, high bone strength.

To achieve this, anaerobic exercise is the primary factor, followed by a reasonable diet. Anaerobic exercise refers to strength exercise with a heart rate of less than 150 beats per minute, including various equipment exercises, push-ups, pull-ups, etc., during which sufficient high-quality protein intake is required to ensure muscle growth.

Internal: Good cardiopulmonary function, good resistance.

To achieve this, a good lifestyle is the primary factor, followed by appropriate aerobic exercise and light and diverse nutritional intake.

People's sleep and eating habits are the guarantee of basal immunity, staying up less late, eating less and eating more meals, the body functions more benignly, the resistance is better, and the organs are healthier.

Cardiopulmonary function is the guarantee of other functions of a person, and it is also the guarantee of physical fitness. Aerobic exercise such as jogging, walking, cycling, and swimming is beneficial to the health of cardiopulmonary function.

Reasonable diet, human genetic evolution determines the diversity and naturalness of human diets. Blind vegetarianism, picky eating, and heavy taste are not good for health. People who are sick from the mouth and have an unreasonable diet will not be strong.

Hope it helps.

Hello dear, keep exercising every day, don't stay up late, don't eat junk food and carbonated drinks, eat less supper, develop healthy living habits and routines, and hope every friend is healthy!

Have good habits, eat healthy food, exercise every day, maintain a good mood, and so on.