Aerobic exercise three or four times a week, proper and regular aerobic exercise can strengthen joint ligaments and lay a good foundation for future weight-bearing training. If you lift weights three times a week, you'd better do full-body exercise. Each muscle group performs three groups. If the number of weightlifting increases, the number of hitting muscles can be reduced accordingly. Regular muscle exercise every week can see the effect in a short time. Of course, the process of muscle training should be gradual, and don't overtraining.

Record your diet. Record your goals and progress, and attach your own diet record. Because muscle gain is different from weight loss, after training, energy consumption and diet nutrition must keep up, otherwise new muscles will not be transformed. Make sure you get enough calories every day. If you don't make progress after a period of exercise, you should make adjustments according to your own situation. In the process of building muscles, protein is particularly important. In diet, we should increase the proportion of protein and eat more high-protein foods such as chicken and beef. When you don't exercise at ordinary times, you should also ensure the intake of nutrients.

Before and after muscle training, nutrition should be supplemented in time. Drinking protein drinks or eating protein bars can replenish energy. In addition, carbohydrates should also be properly ingested. A considerable intensity of training can help the body consume energy quickly and ensure training.

Recovery period is the key to muscle growth. Sleeping is an excellent time to let your muscles recover. Can guarantee eight or nine hours of sleep every day. Of course, if the situation does not allow, going to bed early for dozens of minutes will also help the muscles.

When training your chest and back muscles, don't forget your legs. If you don't practice your legs, you will appear muscle imbalance and affect your perception. Lower body exercise is helpful for upper body exercise. Lower body training will appropriately promote the release of hormones, increase physical strength and shape a more perfect figure curve.