In today's society, many college students pay more and more attention to fitness and exercise. However, due to various conditions, we can't often go to the gym, especially now the epidemic prevention and control. So many students want to know if there are any training and sports suitable for dormitory. Therefore, Bian Xiao recommended some training suitable for home or dormitory. I recommend dumbbells and elastic belt, which have good muscle building effects. Moreover, the two instruments are relatively cheap and do not occupy space, so they are very suitable for use in dormitories or at home. To achieve the goal of muscle gain, we should start from two aspects:

One is training,

Push-ups or elastic belt push-ups, when training, you should pay attention to the distance between your hands slightly wider than your shoulders, and your feet should be shoulder-width apart. Open your hands outward and bend at the same time until your chest stops about one centimeter from the ground. Exhale and begin to contract to the heart. Straighten your arm, return to the starting position, and repeat this action. Generally, each group 15 times or so, and 4-6 groups are enough. Elastic belt can be used as an aid to double the muscle building effect.

Squat and dumbbell bend alternately, each group is about 65438 05 times, which is 4-6 groups.

If you pull up, your body is perpendicular to the ground and your legs are off the ground. Bend your knees and cross your calves. Begin to exhale, contract to the heart, and then pull up with your arms until your chin exceeds the horizontal bar. Inhale and start centrifugal contraction. Straighten your arm back to the original position and repeat this action. Each group carries out about 8 times, and carries out 4-6 groups.

The other is nutritional intake.

Muscle gain should be gradual, step by step. Otherwise, the body can't bear it, but it is harmful to the body. Choose high-quality protein, carbohydrates and healthy fats (rich in unsaturated fatty acids) in your diet. It is suggested that the male dietary energy ratio (carbohydrate: protein: fat) should be 6:3: 1 or 5:3:2.

Want to gain muscle, the most important thing is the intake of protein, protein intake must be sufficient. Choose eggs, beef and the like as food. Protein powder can be added if necessary. Recommended recipe breakfast 100g chicken breast or beef and appropriate vegetables. This muscle-building meal can basically meet our needs in the morning. There is vegetable salad and boiled beef and chicken breast for lunch. They can better supplement the protein that our body needs. Vegetables can be paired with broccoli and lettuce, both of which are very suitable for reducing fat and increasing muscle.

The most important thing to gain muscle is persistence and perseverance. This kind of muscle enhancement is not recommended if it is just a whim. Once you choose, you must stick to it. I hope everyone wants a dream figure.