How do the uncles around them train their muscles?

If you want to build a whole body of muscles, then insist on doing 100 push-ups every day, which will definitely make your muscles get a better workout and make your muscles look particularly strong and firm.

If you want to make your muscles more perfect, you must stick to the exercise of push-ups, which will definitely make 70% of your muscles get better workouts and make your muscles look more shapely.

The uncles around me are all practicing some fitness equipment by going to the gym. They build their muscles, and they also eat foods that are high in protein. Muscle-building effect.

Is it one of the following?

They are all fitness masters, and they can only be achieved gradually through hard daily training and strict dietary control.

Eat protein powder and work out!

Stick to a daily jog of 1000 or more.

Before going to bed and when you get up, you can do several sets of push-ups and sit-ups, each set of more than 3 is basic, if you have dumbbells, you can try the following:

1. Positive lifting: the heart of the fist forward.

2. Side-lifting: fist eye forward.

1 and 2 should keep the upper body straight, and try not to swing the arms) 3. Shoulder lift: hold the dumbbell naturally and hang down, use the shoulder strength to raise the whole hand 4, train the waist and abdomen; Holding dumbbells in your hand and hanging down naturally, you can hold your head with the other hand and use the strength of your waist and abdomen to press your upper body down to the side.

5. Hold dumbbells in both hands and lift them up to both sides.

6. Lie flat and raise your hands on your waist.

7. Lie flat and lift up with your shoulders open.

8. Lie flat and hold dumbbells to do chest expansion (if you want to strengthen the effect, you can lie down at a certain height to do it, but be careful, it is best to find someone to help you hold the dumbbells, otherwise it is easy to get injured).

Don't be greedy to practice dumbbells, try to slow down the pace, especially when you put it down, it is the best time to exercise after 9:30 in the morning and 3 o'clock in the afternoon.

You can try doing sit-ups, push-ups are also a great way to exercise, the key is to stick to it!

Then support you... The upstairs has been said to be very good.

First of all: you are very thin, you can't build muscles if you practice! So, to give you an opinion.

1。Eat!!!

How can I build my muscles and train hard?! Congratulations, 50% correct, and 50%, just eat!

Eat less oil, salt and more beef!

Since you are just starting to train, so you start by keeping 1 to 2 taels of beef and 5 eggs a day! Eat only egg whites.

Then if you train, don't do aerobic exercise, you're too thin, and if you run again, you'll lose meat.

Secondly, the training plan I gave you is a 4-day cycle, I hope it will help you.

1。pectoralis major and triceps.

Flat-chested, with your own maximum weight of 8 to 12, push four sets.

Dumbbell flat push, also 8 12 pcs., 4 sets.

Upper thorax, 8 12 pcs, 4 sets.

Dumbbell upper chest 8 12 pcs, 4 sets.

Butterfly machine clip chest 12 15, 4 groups (because you want lines...)

Parallel bars, do your best to do, 4 groups.

And then the three heads. Pull-down and pull-down, 4 sets each, 8 12 pieces.

2,。Latissimus dorsi and biceps.

Pull-ups, here I would like to say that there are quite a few people who use the front and back pull-downs instead of pull-ups, which is a mistake!

Remember! If you want a nice back, you have to do pull-ups!

Also 8 12 pcs., 4 groups.

！！If at this time, you feel that you are not doing enough pull-ups, just pull down the neck front and back and add 4 sets, the number of times you choose.

Then there's the important action of the wide back, the barbell row, which is a super good action!

4 groups, 8 12 pcs.

Then there is seated rowing, 4 sets, 8 12 pieces.

Biceps: narrow grip, wide grip, 4 sets respectively, 8 12 pcs.

The shoulder smith apparatus was used to do the anterior and posterior neck presses, respectively in 4 groups, 8 12.

Then dumbbells bend over the bird and front raise, 4 sets, 8 12 pcs.

Seated dumbbell lift, 4 sets, 8 12 pcs.

Dumbbell birds, 4 groups, 8 12 pcs.

Leg squats, 4 sets, 8 12 pcs.

There's also the one that's called, I don't know.,I'm practicing legs with a squat and a girl's legs.。。 I don't know what it's called, and I don't bother to care, because the squat is the best.

And then it's a cycle.

As for the essentials of the movement, when you go to the gym, the coach will probably tell you, I can't describe it in a nutshell here, so I'm sorry.

ps: These are all I typed one word at a time... You know what to do!!

Finally, I wish you to become a muscular man soon!

By the way, you currently get up in the morning and eat 1 egg, eat the yolk.

After the exercise, within half an hour, you can eat 4 eggs, and if you have beef, you can eat a little at noon and at night.

Don't use equipment to train your body, make a fixed plan, like push-ups, don't think push-ups are simple, from the simplest standard push-ups to diamond push-ups, military push-ups, and then to god-like balance push-ups, backhand push-ups, and finally one-handed push-ups, if you want to squat, you have to practice with calf raises, skipping rope, and Fauber I recommend you to watch the abdominal muscle tearer x

Do more strength training, buy protein powder to drink if you can, and eat eggs, chicken breast, and beef if you don't have it.