How to build standard muscles

Check on the Internet which muscles you want to refine, for example, doing sit-ups is to refine abdominal muscles, hehe.

Just you? Still building muscles? Hehe--- begging.

First of all, you have to understand your physical state, your muscles, fat, bones, do a human body analysis, so that you will feel that you have to do it, the method is not the same for everyone, there are suitable for you, by the inappropriate for you, make your own training plan, and sometimes eat some foods that will help you and tonic breakfast: a small amount of beef or chicken 1 egg and 3 egg whites (boiled in plain water) 1 apple lunch 200 grams of beef or chicken fat-free or low-fat Milk (skim milk powder is sold in the supermarket) 3 egg white vegetables If you have the conditions for a few nights, eat some shrimp. Eat some bananas while exercising.

It is not easy to exercise for more than two hours a day, generally 40-60 minutes at a time, and two to three groups a day is appropriate! On the first day, practice 100 upper muscles supine flying birds (do it in groups, preferably in a group of 20). 200 wide-arm push-ups with high feet (do it in groups, preferably in groups of 20).

On the second day, practice 200 sit-ups for abdominal muscles (do it in groups, preferably in a group of 20). Make 100 pieces of the group (do it in groups, preferably in a group of 20). On the 3rd day of leg exercises, squat 200 (do in groups, preferably in groups of 20).

Climb stairs to sore legs. On the 4th day, go for a run, exercise the muscles of the whole body, and put them together to make the muscles look more natural. Pay attention to the swing arm.

Then speed run exercises. Day 5 does Day 1. Day 6 does Day 2.

Day 7 only climb stairs (slightly) and rest.

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

If you want to grow muscle quickly, you must pay attention to the following issues when exercising:

Clause. First, the standard and scientific nature of muscle training movements, not the more times the muscles of each part are done, the greater the weight, and the muscles will grow the fastest. On the contrary, only the right number of times, the right number of sets and a reasonable weight will make the muscle grow relatively quickly.

Clause. 2. Proper rest, not every day exercising the muscles will make the muscles grow very fast, and reasonable rest will make the muscles grow the fastest.

Clause. 3. Eat a reasonable diet, be sure to be low in oil and salt, stay away from tobacco and alcohol, and try to eat some protein-rich foods.

If you want to build muscle, you must do high-intensity physical exercise every day and eat protein-rich foods.

Do pull-ups. Because it will mobilize the muscles of your whole body and get rid of the fat. Sticking to it can increase muscle thickness.

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.

If you want to build muscles, it is a long-lasting process, and it is expensive.

Persistence, for example.

Effective and fast ways to train your abs:

1. Lying on your back, put your hands on the side of your head, open your arms, lift your legs, and slowly do the action of boarding the bicycle. Breathe evenly, then lift your upper body and slowly touch your left knee with your right elbow to restore. Don't rush to the next step, relieve for a second or so, then slowly touch your right knee with your left elbow, and then slowly recover.

2. Place your hands on the side of your head and spread your arms out. Lift your legs at 90 degrees with your upper body, cross your legs, bend your knees slightly, then contract your abs, lift your upper body, hold for 1 2 seconds, and then slowly restore.

3. After lying on your back, put your hands flat on both sides of your body, keep your legs at 90 degrees with your upper body, and then bend your knees slightly. Contract your abs, lift your hips slightly, lift your back slightly off the ground, hold for 1 2 seconds, then slowly reduce.

4. Put your hands on the side of your head and open your arms. Place your legs flat on the ground and bend your knees. Contract your abs, pay attention to your breathing evenly, lift your upper body slightly, hold for 1 2 seconds, and then slowly restore.

5. Hold the fitness ball between your feet, lie on your back, put your hands flat on both sides of your body, lift the fitness ball with your legs, contract your abdominal muscles and lift your upper body, and touch the fitness ball with your fingers.

6. Stand upright, legs apart, hands on both sides, bend the upper body forward and touch the tip of the right foot with the left hand, the right hand is naturally raised, hold for about 1 second to recover, and inhale.

7. According to the above methods, you can quickly and effectively train the abdominal muscles.

Muscle growth is an evolutionary process, and the pain after each exercise is actually that the muscle fibers are broken, and the muscles that grow out will be thicker and bigger...