How can you train your muscles beautifully, please 3Q

Hello landlord; 1. Run at least 5 kilometers in the morning. Variable speed running. Acceleration run.

Practice endurance. Velocity. Explosive.

2. Sit-ups to train abdominal muscles in a group of 60 and do 4 sets. Fist push-ups can practice two heads. Three-headed.

30 pectoral muscles per group. Do 4 sets. 3. Squats, frog jumps, duck steps.

If you can, do a weighted squat. Work on the thigh and calf muscles 4 and press the leg to improve your flexibility.

That's the line, of course! Low weight high quantity, tune to the weight of 12 to 15 as you can, four different movements for each part, four sets of each movement...Consume 30 grams of protein 30 minutes after exercising! Be mindful of carbohydrates before exercise!

But it's not good to practice the line without practicing the girth...

It's enough to go to the gym and practice more. Ask me on the specific QQ.

To build beautiful muscles, you not only need to master certain fitness skills, but also need the motivation to persevere. In this case, you can learn fitness classes on your own or train with experienced people, so that you can build beautiful muscles.

The first point is that if you want to train beautiful muscles, you should carry out this stretching action of muscles, and you can contract your muscles well through stretching to achieve a good exercise effect. The second point is that you can run to build your muscles, so that your muscles are particularly explosive.

First of all, you should control your diet, eat a healthy diet, and you can't eat high-calorie and high-fat foods, such as puffed foods, cola, etc. Then exercise at least 4 times a week, a combination of aerobic and anaerobic exercises, and stick to it to build beautiful muscles.

Professional bodybuilders train every day, but each small muscle group is trained every two days so that the muscles can fully recover.

In Lin Peiqu's eyes, the most painful thing is to lose fat before participating in the 70kg competition. Lin Peiqu said: "Because in normal times, due to the amount of water and fat in the body, the weight is more than 70 kilograms, and when you weigh yourself before the competition, if it is higher than 70 kilograms, you will not be eligible to participate in the competition, so you have to lose up to 3 4 kilograms of weight before the competition."

You can't eat anything or drink much water that day, you can only dip your lips in water. In order to drain the water in the body and make the muscles clearer better, I also had to take a sauna, which was already on the verge of collapse at that time. ”

Tips: Ordinary people who want to train their bodies more stylishly can use Zhou.

1. Week. 3. Friday or week.

2. Week. 4. Saturday, three times a week training plan. When doing equipment training, you should first exercise your upper limbs for 40 minutes each time. Also, do a 40-minute aerobic workout every morning or afternoon after weight training. It can help the body relax and can also play a role in fat loss.

When you feel muscle pain during training, you must not give up, you must stick to the training plan, and the completion of one action after another, the body will definitely change, and you will generally achieve a little success after three months. Beginners can measure the circumference of their arms, thighs, and abdomen once a week, so that they can record their progress and give themselves more confidence.

Eat 10 egg whites for dinner.

In the process of interviewing Lin Peiqu, he always asked the reporter what time it was, and it turned out that he wanted to eat on time.

"Bodybuilders are particularly hungry because muscle consumes more energy than fat, and if you don't replenish energy in time, your body will lose muscles, so you eat on time and on time, almost 8 meals a day," Lin said. In addition to breakfast, lunch and dinner, take some protein powder or other nutritional supplements before your morning workout and afternoon workout to provide energy for your workout.

After training in the morning and afternoon, you should also eat some amino acids, protein powder, multivitamins, etc. to help build muscle. Do not eat high-oil, high-sugar foods such as ice cream and boiled fish, and mainly meat, carbohydrates, vegetables, and fruits. ”

Eating 7 meals during the day is beyond people's imagination, but Lin Peiqu still has to eat about 10 egg whites after 10 o'clock in the evening. "Eating some egg whites at night before going to bed can replenish protein, but not egg yolks, which are higher in cholesterol. Protein can help with muscle recovery and growth without adding fat.

Lin Peiqu explained.

Tips: If the average person wants to be big, they must maintain a low-oil, light and low-fat diet.

Bodybuilding enthusiasts can eat healthy meals 3 times a week, two eggs, cereal or protein powder, and multivitamins in the morning; Fruits (apples, kiwis, bananas and other fruits) in the morning; 200 grams of chicken breast or beef or seafood for lunch, appropriate amount of vegetables, 200 grams of rice; Whole wheat bread in the afternoon; For dinner, eat 200 grams of chicken breast or beef or seafood, with vegetables to taste.

Remember, **Tmall Fitness.com, thank you.

Bodybuilding training plus a large intake of high-quality protein.

Then you do push-ups, sit-ups, and Ronaldo is 3,000 sit-ups a day, so his abs are.

So good-looking, try it.

But I suggest you stick to this, which is the most important thing.

Buy some books on fitness and beauty and read them for yourself, but I think using dumbbells is not very effective, and the method is not easy to master and difficult to stick.

16 years old is the time to grow your body, don't envy those muscles, and practice after 18 years old. It doesn't affect your height. After going to college, you should choose a major in physical education until your sophomore year, and you can choose bodybuilding when you are then.

When the bones have just stopped growing, it is generally 18 years old, and it is easier to increase the width of your shoulders at this time, and the time is arbitrary, usually the same part is practiced twice a week.