I have been practicing bodybuilding for several years, fishing for three days and drying the net for two days, and I haven't seen any effect. But through careful observation and study, I also read a lot of magazines about fitness, and combined with my own experience in recent years, I have some feelings. I want to sum up, it may be of some help to beginners of fitness, and it may be possible to take fewer detours. First of all, you must make full preparations for fitness. This sport is very bitter. Whether you want to engage in this profession or just be a fitness enthusiast, you need to make a great change in your body through this exercise. You need to make considerable efforts-time, energy and money. Not everyone can do any sport well, because people's genetic constitution is different, just like some people in any profession are not suitable for it. If you are a person who gains weight by drinking cold water, congratulations, you are a person who absorbs all kinds of nutrients very well. Through proper exercise, you will soon see the effect; If you are not fat no matter how you eat, you should be prepared to make more efforts. Most of the food you eat is not used by your body. Too much nutrition may make you have diarrhea. If you still have the habit of smoking, drinking and staying up late, you should get rid of it. These two kinds of people should have considerable distress. It is a headache for people who are easy to get fat to lose weight, and it is a difficult problem for people who are thin to gain muscle. People who are big and have low body fat content are the easiest to practice. There are too few such people. I belong to a person who no longer gains weight, and the growth of my chest lags behind other parts. I was impetuous at first, but now I have a peaceful mind. If you are determined to have a symmetrical posture and strong muscles, start, but remember these words-correct efforts and stubborn persistence. The muscles and nervous system of the body will have an adaptation process to sudden weight. We should first use light weight, let the body gradually adapt to this kind of action through several basic movements, and then practice each muscle separately. Yesterday, I saw a thin young man in the gym, while desperately practicing bench press, flying birds and bending over his chest, swearing: "Shit, it really hurts, it hurts to death." I can't help asking him how long he has been practicing. He said, "I started practicing the day before yesterday. I ate creatine and protein powder. I ate half a bottle of protein powder yesterday and it still hurts today. " I told him to get used to it slowly at first, so he didn't have to practice so hard, and now there is no need to take any supplements. But he was a little disapproving, and it was really a bit heavy to see him so destroyed. Okay, let's be realistic. At the beginning, you don't have to practice every movement, every muscle, and you don't have to tire yourself to the limit. You will be too tired to take a long vacation, and eventually you may get bored or even give up this sport. Barbell bench press, pull-ups and squats are the three most basic movements, which will make your whole body muscles get exercise and gradually adapt. Some moves that you think are novel actually don't help you much. Most of them are used by middle and senior bodybuilders to carve muscle lines, but what you need now is to grow bigger. Barbell bench press-focus on pectoral muscles, deltoid toes and triceps brachii. Do 10 group, the weight is not less than 10 times, and the following groups can lose weight gradually without doing 10 times. Pull-ups and wide grip pull-downs, focusing on latissimus dorsi, taking into account the posterior bundle of biceps brachii and deltoid muscle, enhance the grip strength of forearm. Do as much as you can. You'd better have someone help you finish it. Hold your lower back with your hands. If you can't do pull-ups, do a wide grip pull-down, and the two actions add up 10 group. Squat is to practice your legs and take care of your hips. Make a 10 group, with the weight not less than 10 times. Many beginners are only interested in bench press and biceps bending, which is not desirable. They should lay a comprehensive and solid foundation for their bodies. After the first training, your muscles will be very painful. Remember, rest for 3-4 days or more until the muscles are not too painful, but not completely painless, and then start the second training. Because the muscles are still slightly sour, you can lose a little weight. In this cycle, be patient and gradually shorten the rest interval to 1-2 days. Your pain will not last so long after each training. After training for 2-3 months, add other movements and practice two parts every day. My suggestion is this: the first day: chest-barbell bench press, dumbbell tilt push, birds; Triceps-heavy hammer falls. Load 8- 15 times, not less than 6 groups. The next day: pull-ups are pulled up and pulled down with a wide grip; Biceps-straight bar bending. Weight group is the same as above. Day 3: Shoulder-barbell push (choose by yourself before and after the neck), dumbbell side lift; Legs-Squat down and bend and stretch your legs. Weight group is the same as above. The fourth day, rest. In this cycle, abdominal and aerobic exercises are arranged by yourself, not less than 3 times a week. After 2-3 months, you will have a surprise change. Smile in the mirror. It is important to ensure the correctness of the action and ask the predecessors for the specification of the action. Don't rush to pursue, blindly compare with the heavyweights. Loading will distort your movements and affect the training effect. There are many factors that determine strength. People with similar postures may have great differences in strength. Bodybuilding training is different from simple strength training. You will understand later. Through the training in the first half of the year or so, you will understand a lot and have many friends to exchange and learn from each other. You can tailor a perfect training plan for yourself, and even break down each part of the training in detail. Many movements that have not been tried before can also be added with a break, and nutritional supplement can also be considered, if your economic conditions permit. Correct and hard training, reasonable nutrition and adequate rest. You are sure to succeed.