Fitness increases muscle, give point programs.

In view of your thin body type and diet control, in order to train a body that matches the appearance of a professional athlete who fights on MMA (mixed martial arts) with the two characters in the film, Zhang Jiahui also broke a little finger for this. Zhang Jiahui himself has little fat, so it is a great challenge to train muscles in terms of physical fitness. Zhang Jiahui revealed that in addition to exercising in the gym every day, the more important thing is to control the diet, "At first, I quit salt, oil, sugar, etc., and in the middle stage, I had to eat 2 to 30 egg whites a day to increase protein, and almost only ate white rice for 3 days before shooting, relying on starch to expand my muscles."

In the final stage, you need to dehydrate, and every time you drink water, just wet the corners of your mouth to dry your body and make your lines more prominent. Talking about diet control, Peng Yuyan complained that "what he eats is all primitive people's things", and Zhang Jiahui added a sentence "Dogs can't eat it". Peng Yuyan explained, "A lot of fragrant things can't be eaten, they must not be fragrant, so they say that they eat primitive people's things." ”

Not to mention, I used to be 180, only more than 100 pounds. Now 140 pounds.

It's very simple, regular work and rest, proper exercise, push-ups, and then eating. In the morning, milk with buns, or soy milk with buns and eggs. Eat more at noon and eat more at night, it's strange that you don't grow meat. If you don't want to have a good routine and don't want to eat, it's useless.

The main method of growing muscle during fitness is progressive resistance training, which can quickly increase the muscle strength, and the main method is to first measure the maximum load that the muscle group can bear for 10 consecutive isotonic contractions, and use this as a reference to formulate the daily exercise amount, and the daily training is divided into 3 groups. Take 50% of the maximum load and repeat 10 times for the first set of exercises, and repeat 10 times for 75% of the maximum load for the second set of exercises. In the third group, 100% of the maximum load is repeated, with a 1-minute rest between each set, and the maximum load of the muscles is repeated after 1 week.

If muscle strength improves, follow the latest maximum load for the next 1 week of training intensity and plan, and supplement protein after workout to promote muscle growth.

Tip 1: Eat more meat and supplement high-quality protein If you want to gain muscle, we must first understand the principle of muscle gain. To put it simply, muscle growth doesn't increase during workouts, but only when muscles are resting and growing. Of course, muscle growth also needs to absorb nutrients in order to increase its growth rate, so it is necessary to eat more meat, especially more protein, because protein is one of the main substances that promote muscle synthesis.

The more protein you consume, the faster your muscles will grow. Therefore, you should not only focus on exercise, but also pay attention to diet. Tip 2: Do more compound movements What are compound movements?

To put it simply, movements in which multiple joints and muscle groups are involved are compound movements. If you want to improve the efficiency of muscle gain, you should do more compound movements and less isolated movements. Common compound actions are:

Squats, bench presses, deadlifts, etc. In the process of gaining muscle, it is also necessary to follow the principle of gradual progress, and do not blindly carry out excessive weight and high-intensity training at the beginning, otherwise it is easy to strain the muscles. In the process of gaining muscle, you should choose the movements of large muscle groups, in fact, you should do more compound movements to promote better muscle growth.

Tip 3: Stretch more Many people do not have the habit of stretching during the fitness process, and some fitness veterans also believe that stretching is superfluous, especially during the period of muscle gain. For fitness veterans, stretching is not important, however, it is still recommended that everyone stick to stretching, especially for novices who are new to muscle gain, stretching is key. Adequate stretching promotes joint mobility, reduces the chance of injury, and speeds up recovery.

If you don't stretch, you will increase the chance of injury, which will affect the efficiency of muscle building. At the same time, the speed of muscle recovery can also affect the efficiency of muscle gain, so this is why it is recommended that everyone stretch.

Are you sure you have time to practice every day? It would be nice if there were.

First of all, in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch the muscles of the whole body before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's right for you, and that's what I've developed as a beginner training method, step by step. It's about persistence.

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8-10 reps per set (as an auxiliary item).

Back: Pull-ups 4 sets of 6-8 reps each.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls of 10-12 reps each.

Rear neck arm flexion and extension 4-6 sets of 10--12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

Gaining muscle itself is also a process of increasing strength, but pure strength training and physical fitness should not be confused.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

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.

Chest: barbell bench press, incline bench press, incline bench press, dumbbell bird (4 groups each);

Biceps: dumbbell single-arm curls, barbell curls (6 groups each);

Legs: squat, lunge squat, calf raise (4 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), barbell leaning row, seated neck pull-down (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

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.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish. With adequate nutrition, training will be strong and muscle gain will be obvious.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Fitness Muscle Building Program:

1: Cardiopulmonary training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain).

2-3 times a week, 30-60 minutes each time Heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length Seated leg press 4 sets x 10-12 reps Smith squat 4 sets x 10-12 reps Leg curl 4 sets x 10-12 reps Sit-ups 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (practicing oblique muscles) Hanging leg raises: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training: Lying Barbell Press 4 sets x 10-12 reps Incline dumbbell press 4 sets x10-12 reps Incline dumbbell bird 4 sets x10-12 reps Seated bench press 4 sets x10-12 reps Standing dumbbell side press 4 sets x10-12 reps.

Back training on the fifth day.

Roman chair push-ups: 4 sets x10-12 reps T-bar row 4 sets x10-12 reps Wide grip pull-ups 4 sets x10-12 reps Leg curl deadlift 4 sets x10-10 reps Anterior neck pulldown 4 sets x10-12 reps.

Day 7: Two- and three-headed training.

Seated dumbbell alternate curl 4 sets x 10-12 reps E-Z bar curl 4 sets x 10-12 reps Rope press 4 sets x 10-12 reps.

Single-arm dumbbell neck and rear arm flexion and extension 4 sets x 10-12 reps 1 minute rest between sets. Rest for 3-5 minutes between the two movements.

The most important thing is to persevere in practicing 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.

Keep up with nutrition, keep up with the degree of exercise, don't specifically exercise a muscle, but exchange frequently, because the excessive consumption of a muscle will make it impossible to use any strength for a long time, which will affect your workout on the second day, which will only do half the work, and nothing else. After practicing, it will definitely be better than what you are now.