I want to gain muscle, I want to gain muscle, what should I do to gain muscle?

It's not difficult to say this, it's not easy to say it's simple, insist on pulling pull-ups (stop close to the limit), then run at least 1000 meters, take a break and then do 30 sit-ups, pay attention to your diet, eat more high-protein foods (meat, beans, milk) and be sure to stick to it every day, it will definitely have obvious results.

If you want to train your pectoral muscles, buy a pair of 30-kilogram dumbbells, adjustable, your chest can fly birds and push-ups, 8-12 per group, rest for 1 minute in each group, do 6-8 sets, you can do pull-ups and dumbbell rows on your back 8-12, 6-8 groups, you can do curls on your arms, and arm flexion and extension, because the biceps brachii and triceps are opposing muscles, so the effect will be better when you put them together, you can do arm curls and extensions immediately after doing curls, such as reverse push-ups, 1 hour per exercise is appropriate, You can divide muscle groups and exercise according to the plan, my plan is one day chest, shoulders, trapezius, abdominal muscles, and then rest for 1-2 days to train the back, biceps and triceps, forearms and abdomen, and then rest for another day and then exercise, with the same muscle group 2 workouts need to be more than 48 hours apart. Let him recover, diet, just after the workout is recommended to eat vegetables and fruits, bread and other alkaline foods to maintain the body's pH balance, you can eat meat, fish and the like at the next meal, the exercise time is appropriate in the morning or afternoon, thank you!

Who called me a ** person.

First of all, avoid all kinds of raw and cold junk food fried barbecue, eat less fat and greasy, eat regular diet, avoid smoking and alcohol, if the stool is irregular, you can use acupuncture, traditional Chinese medicine to regulate the digestive system, and avoid chili pepper if there is fire in the coke. Let's talk about eating fat first, first of all, there is no person who eats not fat (except for pathological ones, of course, eating disorders do not hurt), as long as you are a normal person, we can always find the reason for your thinness from your eating habits: eating slowly, habitually eating less, picky eaters, and focusing on a single diet.

The muscles will absorb the nutrients contained in the food you eat, to repair the muscle fibers that are torn by your training, generally about 48 hours to repair the repair, at this time it will be a little thicker than before, the strength will be a little higher, of course, this is not visible to the naked eye, over time you will find more and more obvious...20 minutes of aerobic exercise a day, such as brisk walking, swimming, dancing, badminton or table tennis, to enhance cardiorespiratory fitness.

In terms of diet, in addition to paying attention to protein supplementation, you can moderately increase the intake of carbohydrates, such as rice, steamed buns, etc. This will help you gain weight. The most important thing is that you pay special attention to your training methods and training rhythms.

You can only practice at most once every other day a week; This is used as a rest every other day. And on workout days, you'll also want to train strictly according to the following methods:

It doesn't matter if you're fat or thin, you're sick. Some people inherit their parents' genes and can't get fat no matter how much they eat. If you can adjust it through the day after tomorrow, but if you can't adjust it, you can exercise well and have a healthy physique is stronger than anything else.

To build muscle is to work exercise and diet, and it is definitely not possible to increase protein intake by exercising alone, and it is difficult to achieve the effect of muscle gain without exercising. Now that we know this truth, let's talk about the specific arrangements. Stomach clearing fire can be used:

Every morning a tomato is crushed, an egg is beaten, stirred well, brewed with boiling water, and drunk for a week.

You can increase the intensity of exercise, change the way you carry weight, eat more potatoes, rice, bread, fruits and yogurt, and be sure to supplement foods with high protein content after exercise.

Exercises should be increased, and attention should also be paid to the way of exercise, so that the purpose of muscle gain can be achieved, and the effect is also very obvious.

What you do every day is to do some aerobic exercise every day, so that you can make your body more flexible, and in the process, you can also make your muscles very developed.

Eat more. Eat more nutritious foods so that you can build muscle.

You can often go to the gym to exercise your muscles, and eat more protein powder or foods with high protein nutrition during the workout.

If you want to gain muscle, the first thing to do is to eat more meals, then strengthen your workouts, you need to eat many meals a day, and then continue to exercise.