By reading this article, you will understand:
1, three ways to gain muscle
2. Muscle exercises that must be practiced
Thin boys who want to gain muscle don't hurry to collect this? Wulin cheats? !
One or three tricks how to gain muscle.
Speaking of muscle gain, many people will think of this? Road? It's hard to walk, and many thin boys even feel that they are not suitable for this? Road? . This is not right. Boys with thin bodies have lower body fat rate and are more likely to build muscles. So how do you build muscles? Let's take a look at these three tricks.
Trick 1: Ensure adequate nutrition.
Many people think that muscles are built in the gym, which is not entirely correct. Muscle is mainly made up of protein, so if you want to gain muscle, you must first ensure that you get enough protein. If you can't get enough protein, even if you do high-intensity training every day, your muscle growth will be greatly reduced.
It is not difficult to ensure adequate intake of protein. You can eat more high-protein foods in your daily diet, such as eggs, beef, fish and so on. You can also choose similar products such as protein powder to ensure muscle growth.
Trick 2: get enough sleep
In addition to paying attention to diet, you need to pay special attention to sleep time. It's very important to combine work and rest. Why not stay up late? Bald? It also affects the growth of muscles. In fact, muscles grow at rest. Lack of sleep will only make the previous training empty. Therefore, it is recommended that you go to sleep before eleven o'clock at night and ensure eight hours of sleep every day.
Trick 3: Stimulate muscles
If you want to gain muscle, you can't just rely on protein and sleep. Exercise is the most important thing. It is said that it is difficult to lose weight and gain muscle, which is not the case. Only enough stimulation can? Activate? Our muscles, then, how to train, this is the next focus.
Second, several muscle exercises that must be practiced.
Men still have to look like men, how can they be as thin and weak as sister Lin. Adequate nutrition and adequate sleep are easy to do, so how to stimulate muscles? Exercise, of course. The next action is the secret weapon to practice muscles. Don't practice it right away!
Action 1: Push-ups
Training parts: chest and arms.
Action essentials: keep your body on a plane, don't bow your head, don't collapse, and keep your chest as close to the ground as possible.
Suggested training amount: 60- 100 times a day at the beginning, and you can try various variants after getting familiar with it.
Action 2: Squat.
Training location: legs
Action essentials: keep the upper body stable, don't shake, knees should be in the same direction as toes, thighs should be parallel to the ground, and squat until the thighs and calves are 90? Just do it.
Suggested amount of exercise: 25-30 times as a group, 3-5 groups a day.
Action 3: Dynamic Plate Support
Training site: abdomen
Action essentials: Hips sink, use the strength of arms to support our bodies, and the distance between our feet is shoulder width.
Suggested amount of exercise: one minute a day.
Action 4: ski jumping
Training location: legs
Action essentials: The arm swings naturally with the movement of the body, keeping the body stable, and don't shake from side to side.
Recommended amount of exercise: 25-30 times a day.
Third, the conclusion
I heard that every boy has a muscle dream, and boys who want to realize their dreams must pay attention to these points:
1, to ensure adequate nutrition for each meal.
2. Get eight hours' sleep every day, so that your muscles can get enough rest.
3, proper exercise, give muscles full stimulation.
4. Warm up before exercise and stretch in time after exercise.
I have told you all the secrets of muscle building without reservation. I believe that as long as you practice hard every day, you can change from a thin boy to a muscular man and charm thousands of girls.