Two months later, I began to gain muscle. Please note the following points:
1. Every instrument is useful. Just ask your friends at the gym. I won't elaborate here. But personally, I think that to build good muscles, you don't need too complicated equipment to achieve perfect results. It's just that you have to follow a principle: find a bigger weight A, so that you can only do your best to complete A 6~ 12 times in each group.
Generally speaking, each movement must complete at least three groups, and each group must be exhausted. Doing 12 times or less than 6 times in each group can't achieve the effect of increasing muscle thickness, but strengthens other things.
2. Fitness must set aside a fixed period of time for training every day, instead of just doing a few when you think of it-that's invalid. Fitness should be practiced every other day, not every day, nor once every too long, preferably 3-4 times a week.
3. If you don't have much time, but you want to build a good figure, then you should streamline some better movements. The following is my recommendation to you:
(1) Pull-ups: The horizontal bar is easy to find. Doing pull-ups is not only the best way to exercise latissimus dorsi, but also can strengthen biceps brachii and deltoid muscle.
(2) supine back support: This can be achieved by finding two stools or finding a parallel bar. The specific practice of Baidu Encyclopedia is to have an important action of strong triceps brachii.
(3) Barbell hard pull: This action is very exciting to the vertical muscles of the back. After waist training, everything is exciting. But be careful not to be too heavy at first, so as not to hurt your waist.
(4) Barbell bench press: Known as the "king of action", it not only stimulates all muscles of the whole arm, but also increases the thickness of chest muscles.
(5) Dumbbell supine bird: This is mainly to increase the pectoral muscles on both sides and play a role in shaping the lines of the pectoral muscles. The barbell bench press mentioned above is to increase the thickness of pectoral muscles, so pay attention to the difference.
(6) Sit-ups: I noticed that in the muscle training stage, sit-ups can't be done very hard. It is best to do sit-ups, and pay attention to slow down when squatting, and speed up when getting up to increase the stimulation of abdominal muscles and increase the thickness.
If you think the above movements are still too much, you can simplify them, or practice 123 today, 456 tomorrow and 123 the day after tomorrow. . This is also a time-saving method, which can improve the lines of the whole body mainly by practicing the arms, chest and back, waist and abdomen.
4. Diet: We should reduce the intake of oil and increase the intake of protein and carbohydrates. Generally speaking, cooking with water is advocated, but I personally think we should eat some oil stars, otherwise we will not eat oil for a long time, and once we eat a snack in a restaurant, we will vomit and diarrhea. Protein's supplement is best at breakfast and within 30-60 minutes after each training. It's ok to eat boiled eggs, fish or beef, but don't cook with high temperature such as frying, because high temperature will destroy protein. You can eat protein powder directly if you have the conditions. In addition, you can also take some vitamin tablets after training. Vitamins can promote the elimination of lactic acid accumulated in the body. Lactic acid is a substance that causes muscle pain and fatigue. Taking a hot bath or relaxing massage can also promote elimination.
5. Rest: you must ensure that 1 1 afternoon-4: 30 am is in a state of sleep, and sleep for more than 8 hours every day, otherwise your health will get worse and worse.
Pure hands, let's adopt it ...