1, do more anaerobic exercise.

If you want to increase your muscles, of course, you should do more anaerobic exercises, such as lifting iron in the gym and playing barbells and dumbbells. It is best to do some weight-bearing training, provided that your body can bear it and you can't rush for success.

Anaerobic exercise has a good muscle building effect, because it can stimulate muscles with high intensity in a short time, promote muscle growth, and make people stronger, no longer like ribs.

2, aerobic exercise as a supplement

Although you want to gain muscle, you should do anaerobic exercise at first, but for sustainable development, you must also do some aerobic exercise as a supplement. Although doing more aerobic exercise may damage hard-won muscles, if the cardiopulmonary function is not good, muscles can only be dead muscles, and their flexibility and flexibility are poor.

3. High protein diet

If you want to gain muscle and weight, you must start with eating. First of all, you must eat more at ordinary times, but eating more does not mean eating more things that have nothing to do with muscle gain. Instead, you should eat a high-protein diet and learn to make muscle-building meals.

Beef and chicken breast are good choices, soy products and milk are best to drink, and eggs are indispensable every day. Only through training and diet can the muscles eventually become bigger. If it's just training, the food can't keep up and the effect is not very good.

Muscle-building food

1, olive oil, "good fat" in muscle building.

Because there are good and bad fats, therefore, those who gain muscle should choose olive oil when gaining muscle. The polyunsaturated fat contained in olive oil can indirectly increase the testosterone level in the body. Under the premise that the fat intake does not exceed the daily recommended amount, it can also promote the consumption of fat and help the body enter a state of promoting growth.

2. Fresh jujube is a "booster" for muscle training.

Fresh dates have the highest vitamin C content. Vitamin C is a nutrient that muscle builders seldom pay attention to, but it has an important influence on the production of androgen. Vitamin C can promote the secretion of testosterone and promote muscle growth. Supplementing adequate vitamin C can often get twice the result with half the effort.

3, papaya, muscle fruit

Potassium is a mineral that most muscle builders are prone to lack. Low level of potassium can inhibit the synthesis of protein and the production of growth hormone, thus affecting the growth of muscle. Papaya can provide a lot of potassium, which is very helpful for the production of muscle glycogen and can also improve the contraction ability of muscle.