Hehe, first of all, you should know the principle of muscle growth. One factor of muscle growth is the process of excessive recovery of muscle after heavy stimulation, so the cross-sectional area of muscle fiber increases. The increase of cross-sectional area leads to the increase of muscle tolerance, which is what we usually call thickening and strengthening In other words: muscle building is to stimulate the muscle with a heavy load, damage the muscle fiber from the inside of the muscle, and repair the muscle fiber damage by replacing protein, so as to gain girth and build muscle. First of all, 1 thin people can build muscles, which is beyond doubt. I exercise for a month from 120 to 140. The intensity of daily exercise determines the time. Generally speaking, it is more effective to practice for a fixed period of time, and it usually takes one hour to one and a half hours to see the effect quickly. What you eat is very important. The main component of muscle needs a lot of protein, so it needs to supplement a lot of protein for the body. For example: chicken breast. Beef. Eggs. Wait a minute. At the same time, we should eat some fruits and vegetables to supplement vitamins and promote the absorption of protein. You can buy some 2 1 gold vitamins or something to supplement it. 4。 If you do it at home, you can do push-ups, step by step, exhausted every time, and rest for a few minutes between 3-4 groups at a time. Sit-ups exercise abdominal muscles. Exercise your arms and shoulders with dumbbells. Squat down to exercise your waist and legs. Besides exercise and rest, it is also very important. It is also a principle to ensure adequate rest time for fitness. If you choose fitness, you need to develop good living habits, ensure adequate nutrition supply and adequate sleep, and a strict training plan can achieve the expected results. The key is to persist. My very best wishes to your health

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