Since I was a child, I looked weak and had no muscles, so what can I do to increase my muscles?

1. Male exercise methods and key exercise parts 1, develop neck muscles through head extension, forward flexion, lateral neck flexion and extension and other connections 2, develop chest muscles through bench press barbells, spring pulls, and push-ups. 3. Use full weights to close the abdomen and raise the legs, sit-ups and leg rotations to train the abdominal muscles. 4. Exercise the latissimus dorsi muscle with pull-ups on the horizontal bar.

5. Use a straight arm front flat lift and upward (dumbbell, barbell) straight arm upper arm surrounding, and hold the horizontal bar backwards for pull-ups to train the arms. 6. Train leg muscles by using methods such as prone straight leg swing, combat power back leg swing and load squat.

2. Women's exercise methods and key exercise parts:

2. Strength exercises are mostly completed by pulling various tension devices and squatting methods. 3. Solid ball exercises: opponents, wrists, fingers and other key left and right.

4. Dance aerobics: pay attention to the legs and waist.

As a beginner, it is essential to have a scientific fitness guide. It's my responsibility to help you get in. The first thing to point out is:

From the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't, because since you choose fitness, that is, choose an active and healthy lifestyleSo don't have those bad habits and keep them all in your memories! Okay, let's gossip and get down to business!

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.

If you want to get to the gym as fast as possible, exercise physiologists have found that when you do 60% of your maximum heart rate during aerobic exercise, your body burns more fat than sugar (glycogen) or protein (muscle).

Exercise physiologists have found that when you exercise 60% of your maximum heart rate during aerobic exercise, your body burns more fat than sugar (glycogen) or protein (muscle). However, if the exercise intensity is higher, that is, when the maximum heart rate is more than 75%, the body will directly use fat, sugar, and protein as energy**. In other words, the harder you practice, the more calories you burn.

Read more books, read more newspapers, eat less snacks and sleep more, these points are the easiest ways to exercise people.

The most important thing is to implement the principle of gradual overload to ensure that you are slowly getting stronger. If you want to progress in the gym as quickly as possible.

The body burns more fat than sugar (glycogen) or protein (muscle).

Buddies belong to the physique with a natural fast metabolism, and they are often referred to as the "thin man" physique. Of course, thin people can be trained.

But, the premise is that you have money, leisure and perseverance. Having money means buying some nutritional products, if you want to pursue the effect in the short term, you can come with some protein powder, but you should take it within 30 minutes after the exercise, and there are some *** for long-term use, but it is absolutely no problem to take it for three months. Eat more protein, eat more fish, eggs, beef, eat a banana or a Snickers before strength training, and then replenish protein and carbohydrates in time after training.

At night, before going to bed, you can mix it with a bag of milk to avoid consuming too much at night.

Leisure means that you can't work often, you are physically and mentally exhausted, and it is difficult to grow muscles if you don't rest well. The so-called, three points of training, three points of eating, and four points of sleeping, is about the importance of rest. A little aerobic activity is sufficient, and you can do it with a piece of sugar in your mouth to avoid losing too much energy.

In the end, it is necessary to have perseverance, not to rush to the weight, rather light than fake, and to make the action standard. Timely replenishment of protein and carbohydrates. The thin physique is the same effect as Bruce Lee, and the clarity is very high!

To add, I don't think there is a problem with your fitness method, but because of your physical problems, the nutrients cannot be fully absorbed, so it is recommended that you supplement more nutrition and increase sleep Muscles are not just trained, muscle training is to tear muscle fibers, and it can only recover after sufficient rest and nutritional supplementation and form stronger and bigger muscles than before, so, pay attention to nutrition and sleep!

Buy a pair of 30 kg dumbbells and practice them according to the key beauty movements, and you can see the effect in a month. It's about persistence.

If you can, you can go to the gym, you can drink whey protein powder, and in the gym, you can ask a trainer to help you draw up a set of gym equipment and the number of sets The most important thing is perseverance, and within a few months you will see the answers you want.

Your absorption is not good, and you are still working out in the best way, and your muscles will of course shrink. The purpose of the lump degree is to have a large weight and a low number of times.

Just do push-ups, how far do you want to get your pectoral muscles? After all, the load of push-ups is too small for you now, and if you can do 240 push-ups in seven sets, it means that you are now training the endurance of the pectoral muscles rather than the blockiness. It is recommended that you still go to the gym to train and pay attention to the choice of weight:

A group of 10 is exhausted. Choose 2 to 3 movements for each part and 3 to 4 sets for each movement.

Even if there is 4-5 kilometers of running, exercisers should avoid a lot of aerobic exercise and choose a small amount of running as a warm-up before the workout.

If you only work on your chest, arms and abdomen, it is recommended that you develop well-rounded, so that you can look good.

It's a little excessive, relax your mind, reduce the amount of exercise, and live a normal life.

To make yourself look muscleless, thin but explosive, you can try the following:

1.Jogging. Running 2000-5000 meters every day can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump. Standing long jump is divided into 3 sets in the morning, noon and evening, each group does 25-50 pieces, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.

3 push-ups. Push-ups are suitable for friends who have a certain strength base to do, each time you do it, you should make your body as straight as possible, especially the legs and waist can not bend, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

4. Sit-ups. Sit-ups are one of the common ways to train abdominal muscles, which do not occupy space and are also very suitable for being carried out at home, and it is recommended to do more than 30 sit-ups at a time.

5 dumbbells. Friends who want to exercise their biceps can try dumbbells, which can strengthen local muscles by lifting the dumbbells with their arms, and do at least 50 each time to effectively strengthen the shape of the muscles.

6 swimming. If you can swim, you might as well try to swim a few laps in the indoor pool every day, swimming is more effective and faster than running to train muscles, and the muscle lines will be more slender and beautiful.

Jump rope, push-ups, sit-ups.

This is not good for exercise, because as long as there is exercise, there will be more or less muscles, and if there are no muscles, the training is ineffective, and the practice is vain.

If you want to have explosiveness, you have to be strong, you have to have muscles, explosiveness and muscles have a lot to do with it, the kind of thin but very energetic people, two situations, one is the effect of the movie, and the other is the natural muscle lines, strip muscles, even after exercise, the body does not look very abrupt, but it can be seen that it is a good muscle.

This requires congenital conditions, which cannot be done with current technology.

Follow the instructions of the soccer players to train.

Everyone's muscle base is different.

Coolie is the quickest and easiest way to do it!