How to gain muscle and shape quickly? For friends who are new to fitness, it is not difficult to achieve rapid muscle gain and shaping in the shortest time. As long as you make your own practical exercise plan, how to implement it? Let's take a look at what the following article says!
How to gain muscle and shape quickly? Make a practical exercise plan.
Set an achievable goal and determine what you want from fitness. If it's the first time to start fitness or if you haven't done it for a long time, you should pay attention to starting slowly and don't rush for success.
People who exercise for the first time have a fitness plan than before, and it takes longer for people who know the purpose of fitness to see the effect.
The key to success is to exercise the right parts at the right time, while ensuring a good sleep and a reasonable diet. Many people don't realize that your physical changes don't happen in the gym, but during sleep. If you exercise five days a week, you must have a good rest at night to avoid fatigue and muscle aches.
2. Evaluate your diet.
Your body needs a healthy and reasonable diet to maximize the fitness effect. Supplement should be literally said-just a supplement to three meals, whether you eat it or not. Remember, there are few (if any) legal supplements that can make you supplement any nutrition without eating well. Work hard and give yourself proper sleep and recovery time. Stay away from all kinds of fast food and high-sugar and high-salt foods. Don't eat more carbohydrates, because the body will consume fat before it consumes it. However, if it is not consumed immediately after intake, carbohydrates will be quickly converted into fat. If the food you eat contains a moderate amount of fat, plus a lot of protein, fiber and vitamins, you can stay healthy and feel more energetic when you exercise in the gym. Also, if you feel that you have eaten too much the day before, you can take intermittent fasting, which is scientifically proved to be as good as burning fat through exercise.
If you want to shape quickly, you must supplement nutrition before and after exercise. Creatine and protein must be eaten. Taking some kind of heating (or burning fat) measures will also make you burn more calories in the gym. Go to the nutrition store and ask the clerk to give you some advice. Nutrition can help your body become stronger. If you don't want to take supplements, don't waste time reading this article, but it will take you longer to see the effect of fitness. For fitness, supplements are very important, especially when your life is fast-paced, and you need supplements to help you in the process of fitness.
3. Weight-bearing exercise should not exceed five times a week.
Otherwise, overtraining will lead to injury. Then the effect of fitness will not be reflected, because your muscles have not increased, and you will not want to exercise any more because you are sore all over. If you like, aerobic exercise can be done every day, which is good for reducing fat. Aerobic exercise should be carried out after fitness rather than before, because it will consume a lot of energy, especially aerobic exercise with a large amount of exercise will make you have no strength to do strength training again. If you decide to do some aerobic exercise first, choose to ride a bike or walk fast on the treadmill. Do some more vigorous aerobic exercise to burn fat after strength training.
This is an exercise plan.
Helps to quickly and effectively lose excess fat and increase muscle. Exercise the chest, shoulders and triceps brachii on Monday and Thursday; On Tuesdays and Fridays, exercise your back and biceps brachii. Exercise your legs and do aerobic exercise on Wednesday. It's up to you to make a fitness plan and how to implement it. Try to do some aerobic exercise on weekends, such as running 1500m and doing some abdominal muscle training to keep yourself energetic in the new week.
Don't be afraid to ask others for help!
Most gyms and health clubs have staff who can help you. Learn to keep fit effectively, so that your time and energy can get the maximum return. Always observe your progress. Eat a balanced diet, keep your body hydrated, and give yourself proper rest and recovery time. The process of achieving the goal should be beneficial to both body and mind. If you can exercise seriously, eat healthily and have a proper rest, you will definitely get the physical condition you want. Come on!
skill
Have a good rest at night.
Nutrition: Take it correctly.
A reasonable and healthy diet.
Rest for 30-60 seconds after each training.
Set yourself an achievable goal, such as losing weight or running longer than usual. When you achieve this goal, you will feel a sense of accomplishment, feel happy and have the motivation to continue working hard. Come on!
Make a good fitness plan and stick to it.
It's good to find a fitness partner. You can inspire each other.
Body-shaping is a persistent thing.
Don't overtraining, it's not good for you.
Ways to make boys gain muscle and shape quickly; Training methods of chest muscles.
(1) barbell bench press
The key exercise parts are maximus, deltoid and triceps brachii. Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. Open the two straight arms to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about above the chest line). Then push it up to the open position, and repeat. Don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.
(2) Tilt the barbell upward and press it horizontally
The key exercise site is the upper part of pectoralis major, followed by deltoid toe and triceps brachii. Lie on your back on a bench with an inclination angle of 35-45 degrees. The distance between the hands is slightly wider than the shoulders, and the arms are straight to support the barbell on the upper part of the shoulders. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale when you push it up. Generally, a wider grip distance is adopted, and the bar is put down at the clavicle. This method makes the chest muscles stronger.
Training method of abdominal muscles
(1) Sit-ups
Lie on the ground or on an inclined wooden board, clench your fists with both hands and put them beside the temples on the side of your head. Bend your knees and put your feet flat on the ground. According to your muscle softness, pull your knees as far as possible to the floors on both sides until you are in a frog leg bending posture. Use the upper abdomen to drive the body up, not the shoulders. Keep your eyes on the ceiling, don't move your head forward and try to keep your neck stable. Keep your legs stable during abdominal muscle contraction. 20-30 is group L, and at least 5 groups are rattan, depending on individual circumstances. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.
(2) Push-ups
Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. After finishing, it is best to straighten your body and cramp your abdominal muscles to achieve the best results.
(3) Leg lifting
Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body, and don't exert yourself elsewhere. Keep your posture unchanged before lowering your legs and count it twice.
Have a professional training plan and conduct targeted training under the guidance of the coach. Make sure the training method is correct and nutritious. There should be muscle stretching training after training. It is best to have professional guidance.