I want to go to the gym to build muscles, please give me advice

I am a fitness coach, I recommend that you first ** and then increase muscle, because you first **, so don't eat before exercising, go to warm up on the treadmill first, sweat a little bit, and then use the equipment to exercise, use small weight to practice more times, and finally run on the treadmill, according to your physical strength, run for about half an hour, adjust the speed by yourself, and finally come down to do some relaxation activities, take a shower OK.

Since you want to go to the gym, you should first go to the gym and consult the fitness instructor there, they will give you a satisfactory answer

It is best to wait half an hour after a meal before exercising.

If you want to exercise muscles, you can ask the gym coach, he will give you advice on your actual physical fitness and situation.

Whether it is a formal gym or a private gym, the fitness coach will give you a set of plans that are relatively in line with your fitness needs. You can also play freely and choose your fitness style according to your preferences.

In fact, you can do it by exercising regularly. After all, fitness is a constant thing, and it doesn't change because of where and how you use it.

Of course, you can build muscles without going to the gym.

First of all, in order to coordinate the whole person, it is necessary to work the core muscle groups. The best way to do this is to run. Go for a run outside.

If you have time, run every day, but if you don't have time, you can run at least three days a week, for more than 10 minutes each time, at a constant pace. When running, pay attention to adjusting the rhythm of breathing and walking. When I exercise, I usually run two steps to complete an exhale or inhale.

It depends on personal habits.

Then there are the muscles elsewhere. Personally, I recommend that push-ups with frog jumps are good. If it is difficult to do push-ups at first, you can do it with your hands on the wall first, gradually lower your hands, and finally do them on the ground.

For safety reasons, frog jumping should not be done on stairs, it is better to do it on flat ground.

The question of the timing of the exercise: about 15 minutes of running at a constant pace every day, three sets of push-ups (between 10 and 20 in each set), and two sets of frog jumps (between 20 and 50 in each set). If you don't have enough time, you can run three times a week.

But push-ups and frog jumps are best done every day. It is also best to exercise around 9 o'clock in the afternoon or evening, and it is generally not recommended to exercise in the morning.

You can train your muscles. First, you bounce on the spot for 10 minutes, then walk briskly indoors for 20 minutes, then don't rest, and then do 200 sit-ups in groups of 50 in four reps. It is best to have a warm abdominal muscle.

After finishing, rest for five minutes and immediately do 200 push-ups in groups of 10 and complete them in 20 reps. Do it and sweat profusely. Do ten dumbbell grips, lifts, pushes and pulls, and you can also do what you can, so as not to hurt your muscles.

Then you can do some neck exercises, or other calisthenics, etc. In a word: persistence is the most important thing!

I believe that you will be able to achieve your dream in the near future.

Very simple! Push-ups, sit-ups, two-ups, back-ups, jump rope! Include some weight-bearing exercises! It's better to have dumbbells! Hold dumbbells to bend your elbows, hold dumbbells to expand your chest, hold dumbbells with both arms to raise sideways, and lift up. Either way! Forearm.

Second, humerus. 3. Ulnar muscles, radialis muscles, deltoid muscles, pectoralis major muscles, pectoralis minor muscles, trapezius muscles, these can all be trained! It doesn't have to be too long! Every night, a few sets of various combinations are enough!

For example: 20 push-ups x 3 sets; Sit-ups for 1 minute x 3 sets; 20 times of chest expansion with dumbbells x3 sets; Skipping rope for 1 minute x 3 sets. Pay attention to interspersed exercises!

Be sure to take it one step at a time! Start with a smaller amount and intensity! Gradually increase in the future!

Good luck! That's right! You must persist in order to have an effect!

You can practice it. At least more muscles than before not practicing.

If you don't go to the gym, you can use these movements to exercise your upper body strength simply and effectively.