It mainly depends on what development route you take.

1, muscular man (muscular type: advantages: developed limbs, strong and powerful, very obvious, very stylish, disadvantages: slow action response)

2, male (sports: muscle density is relatively high, more flexible, more obvious shortcomings: less obvious) For example, a gymnast's figure is more coordinated and his movements are faster.

I recommend you to choose the second one, because you only do muscle exercise and gain weight faster, but your usual action response is slower than that of ordinary people, because you have a thick "armor".

If you want to choose 1, it's simple: do some aerobic exercise (warm-up) to move your joints before using heavy machinery to avoid strain. Then step by step, first practice 2 head muscles from arms, arms and hands, then practice 3 head lifts, then practice chest muscles for grip strength and propulsion, and then do leg waist in turn. Do each project in groups, and each group will do 4-5 according to its own ability.

Explain that you must stick to it and don't give up halfway.

Talk about taking protein powder with warm water about 10 minutes after exercise.

Eat more eggs, white beef, milk and fruit, and pay attention to exercise and diet.

If we follow this method, it will take 4 hours a day, 2 hours in the morning and 2 hours in the afternoon. Generally, 3 months is absolutely stylish. Just stick to it.

If you are a handsome man, you should cooperate with some sports, such as running, skipping rope, sit-ups, sit-ups and so on. It is best to run for 20-30 minutes before exercise, then do some muscle relaxation exercises with equipment, and then do some skipping, sit-ups, lifts and other exercises, so that the muscles will relax, be less stiff and be more flexible. This exercise may take longer.

Muscle grows slowly, not just in a few days. I suggest you find a personal trainer.

Benefits: 1, I know a lot about fitness equipment and won't take too many detours. 2. The exercise time will be shortened and the effect will be obvious. 3. First of all, it is not easy to strain. 4. Muscles will not deform.

When you start practicing, you can't rush for success, because meat doesn't grow in a day. You should practice 1 minute every day.

It is inevitable that you will get used to the feeling of muscle pain, swelling and fever in the future.

Ensure adequate rest and pay attention to sleep.

I may have practiced for half a year before I got a stomach muscle, and I only practiced six, and everything else.

PS: If you practice big blocks and I practice sports, it is equivalent to me punching you twice and you punching me 1. If my body is flexible, maybe I will avoid the fist of 1.

Perseverance is the most important thing, stick to it, stick to it! Louzhu refueling