How can you have muscle, how can you build muscle?

First of all, the weight of the weight exercise is a must, but time is more important than the weight, and if you have a low starting point, you can start with a light, simple one, and slowly increase the weight and mass, and it is important to do what you can, this is definitely not rushed. Therefore, muscle training is very tedious, and it is usually a complete set of anaerobic training, including weights and equipment, such as dumbbells, barbells, push-ups ......and so onDivide into time slots and practice in groups, which requires a kind of force, not a sudden burst of power. However, it is usually necessary to combine certain aerobic exercises, such as jogging, swimming, etc., which can effectively modify the lines of the muscles, so that the muscles will not be exercised, which will not be useful, and can also have the effect of relaxing the muscles, so as not to strain the muscles and outweigh the losses.

In terms of diet, eat more high-protein foods such as beef, eggs, milk, and beans, with less sugar, less fat, and less starch, which are all long-fat.

In fact, repeated training for a certain part is to keep a certain part of the muscles in a state of tension for a long time, but within the range that the body can bear, so as not to collapse. This is the most scientific way to build muscles!

It's easy! Buy a treadmill! You can run as much as you want!

There are also ways to save money, upper limb exercises: you can lift dumbbells, or punch until you are tired (you can use sandbags, if you don't have it, hit the air).

Waist exercise: sit-ups, you can also twist the waist until tired. Exercises for the lower limbs: squat down and then stand up until you are tired.

The key is exercise, there are no dietary requirements, push-ups, sit-ups, dumbbells and birds. Arm strengthener. Parallel bars flexion and arm extension can both increase muscle.

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

Dumbbells, push-ups, sit-ups, skipping rope, running, insisting on one month has a good effect, and sticking to it for 3-4 months will have good results.

How to exercise good-looking muscles, pay attention to these points, in fact, it is very simple to practice.

How can a fitness personal trainer tell you how to build good-looking muscles?

No matter what kind of workout you do, you can build muscle, depending on how hard you exercise and how long you work. Muscles don't happen overnight.

Push-ups in groups of 30.

Do 3 sets of squats in groups of 30.

Do 3 sets (1 set apart), you can jump rope to relax (skipping rope is also a calorie-consuming exercise), sit-ups in groups of 30.

Lifting dumbbells to exercise arm muscles, doing push-ups to exercise chest muscles, Zama steps to exercise feet, and running to exercise endurance. It depends on how you practice, and you need standard movements to be effective! It is best to have a master to guide you.

I've been practicing in a year!

In fact, it is 3 meals that must be taken seriously! Then the usual sports must be loved and not slack! Others tell you to do the tiring work! Think of this as an opportunity to exercise and do 25 sit-ups a day.

25 push-ups will do just fine!

It's important to persevere! If you don't have the determination to shape yourself into a good body! Then don't say anything!

First of all, let me make one point clear: if you want to train muscles, you have to work hard, there is no shortcut, just persevere, practice every day. Arm strength: recumbent, pull-ups: abs, sit-ups, legs: running.

Eat spicy stuff.

Just play basketball.

Proper exercise, a balanced diet, and adequate sleep are required.

Muscle growth is a long-term process, so don't rush it too much. Whether you exercise or exercise in your daily life, muscle growth is closely related to aerobic respiration, so you should pay special attention to the coordination with breathing when exercising. Personally, it is recommended to exercise push-ups, because it can exercise the upper body, especially the chest muscles, arms and back muscles, and then cooperate with the appropriate nutritional intake.

Every day especially protein foods to eggs, milk, etc.

Are you a very thin physique or a fat physique?

I tried it personally Believe it or not The most effective way to train muscles is push-ups and double bars. If you do your limit every day, you don't have to do it, and if you stick to it for a week, the effect will scare you! I insisted on it for a month and didn't dare to practice anymore, I didn't want to become a muscular man, I was too murderous to find a wife

Nonsense on the first floor, I have practiced push-ups for half a year, and my strength is more, but I don't see how much muscle growth. lz, you shouldn't practice something with a lot of weight when the physical education exam is coming soon, there is no temporary cramming, this kind of thing is a long-term training test.

Because many people can't do it for a long time, fat is piled up in the abdomen, thighs, buttocks and other places, which requires insisting on a combination of aerobic and anaerobic exercises. Believe in yourself!

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Dumbbells are also a great way to build muscle. There is also the possibility of practicing a single stroke. High and low poles and push-ups.

Pig Killing!! When you are hungry--- you eat--- you have --- muscles after you have digested them.

Practice dumbbells more to make yourself stronger.

Teach you brother, practice nunchucks at home when you're fine, don't think that nunchucks are difficult to learn and master skills are easy to learn! It's sure to give you the perfect muscles!

The best way is to go to the gym, because there are very authoritative coaches there, and there are many fitness friends, they are all people of your age, so they can better tell you how to exercise and how to let you eat, it is impossible to train a lot of muscles at home, so you can only train perfect muscles by going to the gym.

Fast is what it takes to exercise. Exercise, believe in yourself.