How to build muscles and become super physical!

You can go to the gym, there is a professional trainer there, let him make a detailed fitness plan for you, have time to go to the gym for a long time, within half a year, your body's muscle type has come out, and it will be very good.

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.

It's completely possible, first of all, the first point: it is better to practice than not to practice, because everyone knows the benefits of Duan Lian to the human body.

To exercise basic physical fitness, you can start with these items, which are simple and convenient, and involve the main muscle groups of the whole body:

1. Push-ups (pectorals, deltoids).

2. Weight-bearing squats (holding two large sizes of mineral water, the kind with handles.) Exercise leg muscles) 3. Lean over rowing (holding two large amounts of mineral water, the kind with handles.) Exercise back muscles) 4. Shoulder press (hold two large amounts of mineral water.

5. Curl (holding two large sizes of mineral water. Biceps) can be practiced every other day, each time it takes 40 minutes, and each action is carried out in 3 groups, each group is about 15.

It's not good, the night shift has disrupted the body's biological clock, you have to continue to bear the weight, the body will not be able to bear it, it is recommended to use the rest day to arrange a reasonable time to exercise, if you can do not need to work the night shift as much as possible, the body function consumes a lot.

It's not scientific, it's very tired, and if you exercise, it will increase the load on your heart, and if you want to exercise, first make sure that you sleep for more than 6 hours before exercising.

Push-ups, sit-ups, acceleration runs, weight-bearing bounces.

First of all, we should develop good living habits, insist on running every day, raise our legs in place, and jump more.

I heard that eating that protein powder or something is useful I don't know if it's true, and exercise must be indispensable.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1 Chest: Dumbbell bench press 4 sets.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abs the next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs about 3 times a week.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It is best to have some easily digestible, such as eggs and milk, and if it is inconvenient to eat, you can use protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

You go online and search for ripper videos to learn from them.

Running plus supine extension has the most obvious effect, and you can know it by wiping.

Go to the gym! Drink plenty of milk every day, 3 hours of dumbbells every morning, noon and evening....Eat more low-fat meats, such as beef and fish, and exercise more

Drink plenty of milk every day, 3 hours of dumbbells every morning, noon and evening....

Eat more low-fat meats, such as beef and fish, and exercise more.

Gym Eat beef every day.

Keep exercising, while paying attention to your diet, eat more, and eat well.

It's essential to make time out of your day to run!

Now it may be that the body is growing taller, first supplement calcium, and after a while, it may grow meat! As long as your weight is within the normal range, it's fine!