1. Eat+exercise to build good muscles. The most standard muscle level is the balance of the whole body muscle mass, which is symmetrical from left to right and symmetrical from top to bottom. In life, people can refer to the National Physical Fitness Test Standard formulated by the State Sports General Administration. For example, a man can do 10 push-ups and 19 squats in 30 seconds. You can also test the hardness of your muscles by hand. Once you find that your physical condition can't meet the basic needs of work and life, such as breathlessness and weakness of your legs after climbing several floors, it means that you should strengthen your exercise.

2. Diet is related to muscle growth. Eating more foods rich in protein is good for muscle growth. Thin people should pay more attention to increasing protein's intake, such as beef, eggs, poultry, bean products and so on. At the same time, it is necessary to ensure the intake of carbohydrates and prevent protein from being consumed as heat energy; 12 A few hours before training, you can eat some high-calorie foods, such as chocolate and sugary drinks. Just finished training, drink less ice water. Some vegetarians also have the function of strengthening muscles.

Eating an apple every day can enhance physical fitness and prevent muscle relaxation. In addition, American nutritionists have summarized four vegetarian diets that can strengthen muscles: nuts are rich in protein, which is beneficial to muscle growth; Douchi and tofu are good for muscle growth and are excellent substitutes for meat food; Quinoa contains 9 important amino acids and a lot of carbohydrates, which can provide energy for long-term and high-intensity exercise. Seed foods such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds are rich in protein and "good fat".

4. Muscles can also grow in sleep. In the deep sleep stage, the whole body muscles relax, muscle blood flow increases, muscle growth hormone is released, muscle tissue grows and completes self-repair. Adults are advised to get enough sleep for 7 to 9 hours every night. It's no use trying to exercise if you don't get enough sleep.

5. Heavy weight and low frequency: RM is used in bodybuilding theory, indicating the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.

Second, these training methods make men build muscles.

1, incremental training

In order to increase local muscle endurance, it is necessary to gradually reduce the interval time between groups or increase the number of training groups and training times. Everything has to grow slowly. Overload is the basic concept of all physical training rules.

2. Multi-group training

In the past, most experts suggested that bodybuilders should only do one set of each movement. Now coaches suggest the training principle of multiple groups (sometimes up to 3 ~ 4 groups) to make the muscle groups get complete and thorough exercise and the muscles expand to the maximum.

3, individual muscle group training

Many muscle groups can be trained together or relatively separately. In the process of completing the action, each muscle has its own exertion, but there is always one muscle group that plays the main exertion role, while other muscle groups have different functions, such as stability and confrontation. If you want to develop a certain part of muscle independently to the maximum extent, you should try to separate the main muscle from other muscle activities. For example, it is better to practice biceps brachii alone than to do pull-ups with narrow backhand.

4, muscle mixed training

If you want to keep growing muscles, you can't always take a fixed training class. If you always use the same movements, the same group, the same times and the same angle, you can't get the stimulation brought by the change of training intensity. Therefore, in order to make muscles grow continuously, we should not only strengthen stimulation, but also adopt mixed training mode.

Third, how to exercise the muscles of all parts of men.

First, abdominal muscle exercise

Abdominal muscles are probably the most important muscles for men to have sex. The most commonly used sit-ups can strengthen abdominal muscles. Lie on your back, bend your knees, put your arms across your chest or tie them behind your neck as support, and slowly raise your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for 3 times, then relax and repeat this action as many times as you feel comfortable. Gradually increase the number of times according to individual exercises.

Second, the flexibility exercise of buttocks and groin.

The focus of this part of the exercise is flexibility, not strength. The following two exercises help to achieve this goal.

The first exercise. Sit on the floor with your feet together, cross your legs, separate your knees, and put your elbows between your knees to reach your ankles. Then hold your ankles, make your feet touch each other, lean forward slightly, and at the same time press your elbows against your knees respectively and slowly press your knees to the floor. When you feel groin tension, stop and hold this position for a few seconds. Relax and repeat this action 2-3 times. When doing this action, make sure it is very soft.

Third, shoulder exercise.

This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility. To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.

Repeat each of the above exercises slowly 10 times, about 5 times a day. After a period of time, you will feel more sensitive and control your orgasm more easily. Some people can achieve long-term orgasm through these exercises.