Hello, muscle soreness after exercise is normal. This is because when you exercise excessively or without oxygen, your body will be deprived of oxygen, and muscle glycogen will be converted into a substance because of lack of oxygen, which is why your muscles will be sore. If you want to increase your muscles, you can try the following methods:

1, pay attention to the diet structure. Muscle growth is based on fat consumption, so when exercising muscles, we should also pay attention to energy supplement.

2. Do more anaerobic exercise. Anaerobic exercise is the fastest way to exercise muscles. Most of them are exercises with high load intensity and strong instantaneity, which can easily eliminate nutrients in the body and transform them into muscles.

3. Doing sit-ups can effectively practice abdominal muscles. Get up faster when you do it, and go down slowly. Inhale when lying on your back, and exhale quickly when lifting your body.

4. Do push-ups. It can increase the muscles of arms, waist and chest muscles. You can do it quickly several times, then slowly several times, and then cycle in turn.

5. insist. Muscle exercise can't be done in two or three days, you should always stick to it. If you give up halfway, your muscles may be gone after a while. There are many ways to exercise muscles, and the ultimate goal of exercise is persistence and endurance. Only by full persistence can we give full play to the potential of the human body and achieve the expected results. It is best to consult a professional bodybuilder and let him put forward a fitness plan according to his own situation and stick to it.