What introductory knowledge should novices know to gain muscle?

I have come into contact with a lot of friends who want to gain muscle but don't know how to gain muscle, so I decided to teach everyone, please follow your personal trainer to gain muscle!

Many friends may think that running can make themselves stronger, in fact, this is a wrong view, running will only keep us healthy, but not really make us strong, so if you want to achieve the effect of gaining muscle, you must use some fitness equipment, with the corresponding guidance, the following is to understand the general classification of muscles: chest muscles, abdominal muscles, back muscles, etc. So how exactly do we build muscle?

1) Reasonable warm-up stretching, reasonable warm-up stretching can "wake up" the body, prepare the body to start exercising, reduce the friction of the joints, and prevent muscle injuries caused by too strong exercise.

2) Training with the help of fitness equipment, we all know that the first condition for gaining muscle is the enhancement of strength, if you want to "grow" muscles, it is necessary to use some weighted equipment to let your muscles bear more weight than it has been used to in the past, so that the muscles can bear heavier weight, of course, this is a gradual process.

3) Effective muscle-building movements, especially for beginners, must start training from those compound movements, so as to keep the whole body symmetrical, and at the same time avoid those who only train one part of the action, because the muscles of your whole body have not yet "grown", just for a certain part of the crazy training, which will not only make the body unbearable, but also make the appearance in a very embarrassing situation, so beginners are recommended to do more pull-ups, squats and other muscle-building introductory movements.

4) Proper aerobic training, friends who want to gain muscle, it is recommended that you do not completely give up aerobic training, reasonable aerobic training will reduce unnecessary fat in your body, but excessive aerobic training will inhibit the "growth" of muscles, so it is recommended that you do not do too much or no aerobic training at all.

5) Reasonable diet, some people have said that muscle is eaten, this sentence is not wrong at all, but avoid overnutrition, excess nutrition will make you fat, and insufficient nutrition will also affect the "growth" of your muscles.

6) Healthy life rules, a regular life habit will make the process of increasing you easier and easier, get up early and go to bed early, don't stay up late, don't smoke and drink, so that your body is in a very comfortable state, then your muscles will be better "growth".

7) Perseverance and hard work, when we are doing something will always fall into a bottleneck period, this is a rather long and painful process, your subjective consciousness will always feel that the efforts you make are useless, but do not think so, what we need to do is to wait and wait and wait, and when the bottleneck period passes, the effect will be obvious. So don't be discouraged when you are in the bottleneck period, remember to persevere.

See? Gaining muscle is a long process, the key lies in how you eat, reasonable training, the right mentality, and let time test the rest! Finally, I hope that every muscle-building friend can succeed!!

The first point should know the premise of muscle gain, you must open the body and stretch it, so as to increase the sense of muscle, and the second point is that in the process of doing it, the explosive power of your body must be in place, so as to increase the muscle.

The first point should know the little knowledge, that is, you must pay attention to muscle gain, before training to do warm-up exercises to open the body, so that you will not get injured, the second point should know, that is, when weight training, you must grasp the strength.

Scientific exercise and reasonable diet, scientific exercise can make our muscles grow faster, and reasonable diet can reduce the rate of fat growth in us.

Principle 1: The target muscle group should be fully rested and should not exercise frequently.

Large muscle groups need to rest for 3 days after each training session, and small muscle groups need to rest for 2 days before they can work for the next round of training. The pectoral, back, hip, and leg muscles belong to the major muscle groups, while the arms, calves, shoulders, and abdomins belong to the small muscle groups.

We arrange 2-3 muscle groups for training each time, and arrange training for other muscle groups the next day, such as: train chest + arms today, shoulder + back tomorrow, legs + buttocks the day after tomorrow, a cycle for 3 days, so that the combination of work and rest, so that the muscle groups can get enough rest.

Principle 2: The principle of gradual progress, and gradually increase the level of weight bearing on a state-by-state basis.

When it comes to resistance training, we need to start with low weights and don't blindly pursue heavy weights. When we are familiar with the movement standards, with the improvement of muscle endurance and muscle dimension, and then increase the weight bearing, and carry out heavy weight training, the muscles can grow stronger and stronger.

Weight training is not static, we need to regularly test your maximum weight level, choose the right weight for you, you can effectively improve the efficiency of muscle gain, and avoid muscle bottlenecks.

Principle 3: Compound actions take precedence over isolated actions.

When we are training, we should pay attention to the training of compound movements, not just do isolated movements. Novices should start with compound movements, which can drive multiple muscle groups to participate in training at one time, which can improve the coordination and coordination of the body, and the muscle-building effect will be higher.

Isolated movements can only drive a muscle stretch of the body, which is of little significance to training for novices, and our training plan should focus on squats, bench presses, rows, presses, deadlifts, pull-ups, parallel bars arm flexion and extension and other compound movements for training.

Principle 4: Pay attention to the development of leg muscles.

When strength training, don't only focus on the upper body muscles and ignore the development of the lower body muscles. We should pay attention to the exercise of leg muscles, the lower limbs are the source of strength, and the development of the legs will affect the sense of line of the whole body, and it will also affect the speed of your muscle gain.

The legs are the largest muscle group in the body, and if you don't train your legs for fitness, you are prone to fall into a bottleneck, and your strength level is easily trapped, and you can't break through the weight level during bench press and deadlift. We need to ensure leg training 1-2 times a week, focusing on the balanced development of the whole body, in order to develop a good-looking body line.

During the process of muscle gain, it is easy to have the wrong habits or behaviors that lead to unsatisfactory results.

If you want to know the precautions for muscle gain, it is best to understand what the principle of muscle gain is. Otherwise, even if you are directly told what to do, you may do it wrong.

Muscle building refers to the use of high-weight strength training, so that the short muscles (or white muscles) in the muscle fibers of a certain part of the muscle cells are exhausted in just a few repeated movements. Then give the cells a minute or so to regain energy before continuing to burn energy.

This repeated rapid energy consumption is to train the memory ability of the muscle fibers, so that it thinks that it needs more energy to cope with the next challenge. After exercise, a small amount of muscle fibers will be damaged and depleted, and the body will secrete lactic acid to help the muscles recover quickly. After recovery, the muscle fibers become larger and thicker, and can withstand more force.

However, you need to replenish a lot of nutrients and energy when recovering, and if you lack energy, you will not be able to recover better.

That's all for the muscle-building process.

Therefore, in the process of gaining muscle, just make sure that the above steps are not wrong.

To put it simply, it's the following:

Ensure that the weight bearing and the strength of the annihilation are sufficient.

It is best to achieve exhaustion in a set of 8 to 12 repetitions. This requires a very large amount of weight, and you also need to try to find the right weight for yourself. If the intensity is not enough, you will exercise more long muscles (or red muscles), which will increase muscle endurance, but the growth rate of muscle latitude will be slowed down a lot.

Make sure that the rest time between each training session is sufficient, but not too long.

If the rest time is too short, it will not have enough strength to complete the next set of movements, and if the rest time is too long, it will make the cells recover excessively, and the next set of actions will not completely consume the energy in the light cells, which will waste the exercise effect of the previous set of movements.

It is generally recommended to rest for 30 seconds to 1 minute, and the longest should not exceed 3 minutes.

1. Know that muscle gain is a long process, and it is not possible to see great progress in three months.

2. Choose food, high-protein food is a must-have.

3. Don't overtrain, overtraining will affect the process of muscle gain.

4. It is necessary to pay attention to the training volume and gradually improve the training volume, which is most closely related to the effect of muscle gain.

When you control the stress within an acceptable range, you can train more than you can eat, eat better, sleep better, and get more out of your efforts.

Try to reduce the amount of training, and the most important thing you need to know about training after getting started with fitness is that you need to gradually overload, and you need to constantly add more challenges to your body than before.

In fact, for everyone who is fit, patience is key, but it is especially important for thin people to gain muscle.

If your urine is white, it means that you are drinking enough water. And if it's yellow, then you're going to have to drink more water. The most important thing is that don't wait until you're thirsty to drink water! 1 and a half to 2 hours before training, eating a small amount of food is the most appropriate.

It should be clear that the supply is to be replenished in time after exercise.

In addition, it is advisable to walk without exercise after meals, I think you also know, increase the weight of the sleepy muscle powder or egg and plum white powder, a high carb, eat the exercise of the silver late your stomach will complain to you, a high protein, high protein ingestion on an empty stomach, easy to diarrhea.

The most basic reason for muscle synthesis is that weight training promotes doing or. Once weight training is performed, the athlete's body will start the process of muscle synthesis, and the time of muscle synthesis can be determined by the pressure experienced during the exercise.

The first point, we want to gain muscle, we must have a deep study of eating, that is, not only to eat more, but also to learn to eat, the second point, we need to develop the concept of scientific key lead calculation, the third point, we need to excite or our own lazy rules, we are not good at manual drafting, exercise is very necessary, all through the formation of acquired learning.

Practice more sit-ups, supine knee-flexion and two-end up, brother high supine straight leg two-end up, sideways body support, air pedaling, stick brace, platform abdomen leg and other movements can seep and talk about muscle gain.

Increase carbohydrates, such as steamed potatoes, etc., and eat more high-protein foods, such as protein powder, such as Jingbo. Sleep is very important, and you must have enough rest time! If you practice, you can do it once a day or every other day.

If you want to build better muscle, you need to maintain three principles: training intensity and frequency, diet and nutrition, and regular work and rest, which many people overlook.

On the basis of ensuring the amount of exercise, increase the intake of protein and vitamins, including more beef and mutton, eggs, milk and vegetables.

1. Run. Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Set up a file, such as a long jump, a day in the morning, Sun Meng, in the middle and evening to do 3 groups. Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible. In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day.

4. Sit-ups.

Sit-ups are one of the common ways to train abdominal muscles, and if you don't occupy it, you will use the space. It is also very suitable for doing 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 are lifted by the arm. Strengthen local muscles, at least 50 at a time. in order to effectively strengthen the shape of the muscles.

6. Swimming. If you know how to swim, you might as well try to swim a few laps of the indoor pool every day. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.