How do office workers keep fit and gain muscle?
1, load
First of all, your training must be fake. You can simply understand that your training content is unfamiliar to your body, and your body is not good at doing these trainings. The weight of the load depends entirely on your own level. For example, an extra hour of walking every day can theoretically make sedentary people gain muscle because they lack activity for a long time.
2. The load is gradually increasing
You need to be aware of the importance of gradual loading, either with greater weight or with the same weight for higher times, in order to break the body's adaptive mechanism and gain muscle growth.
3. Nutrition
As long as you want to get fitness results, you can't do without it? Nutrition? This topic. Even if you can achieve gradual load, muscles can't grow out of thin air. You must provide enough nutrition for muscle growth. But you can eat too much, too much body fat will bring anabolic resistance to muscles.
Body-building actions of office workers
1, dumbbell shoulder push
Required instruments: dumbbells
Training intensity: 2-4 groups, each group 10-20 times, rest between groups 1-2 minutes.
This action can make you work in front of the computer code word every day, and the shoulder diseases caused by it can also be alleviated. After long-term exercise, you will no longer be afraid of this disease. You can also exercise biceps brachii and scapular muscles and the inverted triangle of your back.
Step 2 push-ups
Training intensity: 2-4 groups, each group 15-30, with 3-5 minutes rest between groups.
Many office workers have weak arms, so they can try to do push-ups and do a little exercise every day, which can effectively carve the arm lines and make the muscle fibers of biceps, triceps and pectoralis major grow effectively.
Bobby jumped up.
Training intensity: 3-5 groups, each group 10-30, and the rest between groups is 5- 10 minutes.
Worried about too much fat in the swimming ring? Want to look good all over? You can try Bobby jump, which can consume a lot of fat energy in a short time and increase the strength of upper and lower limbs.
Three elements of rapid muscle gain
1, eat, how to eat?
Eat high-protein food, with daily weight of 65438+ 0.5 ~ 2g per kg of protein. Besides protein, carbohydrate intake is equally important. If you adjust your diet according to your training intensity, the higher your basal metabolism, the greater your consumption, and the more you need to eat, so as to ensure the stable development of muscles.
2, sleep, how to sleep
Sleep is rest, and muscle gain is the result of muscle fiber tearing and repairing, so you need reasonable rest, ensure 8 hours of effective sleep every day, and do strength training for the same muscle group no more than twice a week.
3, practice, how to practice?
If the fat content is too high, it is better to lose fat first, do more aerobic exercise, and then gain muscle. The main training method of muscle building is strength training. For beginners, strength training should be done step by step to avoid sports injuries. Make a weekly training plan according to your own situation and exercise every muscle in your body. It can be done once a week or twice, and each movement can be done as many as 12 times, which is most suitable for muscle augmentation and muscle tear.