The methods of muscle training must match the nutritional intake, and attention should be paid to supplementing high-quality protein. Protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel and saury. Whey protein powder can be supplemented. After resistance exercise such as plate support or push-ups, drinking a cup of whey protein powder when muscles are congested and slightly torn can promote the production of protein and muscle synthesis. Maintain protein balance after increasing exercise, and increase the body's basic metabolism.
There are many methods of muscle training. Generally, there are different methods according to different needs. If it is to strengthen the body and improve the heart and lung function, you can use running, walking, dancing, martial arts, swimming and other whole body muscle training. Specific methods can be used, such as using dumbbells, grips and tensioners to train the strength of biceps brachii and triceps brachii of upper limbs and strength training of lower limbs, including rotation, squat and standing long jump.
Use barbell to train upper and lower limbs. You can do sit-ups to exercise abdominal muscles, and pull-ups to exercise back muscles and shoulder straps.
Some of them, such as push-ups, can exercise upper body and abdominal muscles. In order to achieve better bodybuilding effect, there are special fitness equipment in the gym, which can carry out targeted training for a certain part, so we must use local materials according to our own needs and achieve the best muscle training effect with simple methods.