1. Boys need to pay attention to their diet if they exercise. Muscle growth is based on fat consumption, so we should pay attention to energy supplement while exercising muscles. Eat more eggs and milk. They are rich in protein and can be effectively converted into muscle. Vegetables and fruits should pay attention to supplementing vegetables and fruits while supplementing high-calorie foods. Only comprehensive supplementation can make the human body reach its best state. Squats can effectively exercise thigh muscles, and you can choose weight-bearing squats and ordinary squats. Ordinary squat, you can squat with your head in your hands. For weight-bearing squats, you can choose to lift dumbbells or barbells. Do more aerobic exercise. Anaerobic exercise can increase muscle quickly, while aerobic exercise can increase muscle slowly, but aerobic exercise is more beneficial to health and muscle gain is easier to last.

It should be noted that this work should be done step by step, and it should not be rushed. Nothing can be done overnight, so persistence is the key. For men, muscle is the embodiment of figure and masculinity, but it should not be rushed. Everyone's physique is different, and blind exercise is not good for the body, but it has many disadvantages. Therefore, it is necessary to formulate corresponding muscle enhancement methods according to everyone's situation, which means that it varies from person to person. All the above methods can be adopted, and attention should be paid to the coordination of food. The skill of muscle exercise should keep the muscles of the whole group tight, and don't let the muscles relax at the beginning or end of the action.

Push-ups are an extremely effective way to exercise muscles, which can mobilize the muscles of the whole body, especially the muscles of the chest and arms. If you want to strengthen your muscles quickly, it is recommended to do more push-ups. But don't overdo it, otherwise it will easily cause arm muscle damage. Running is an aerobic exercise, which can make the body more relaxed, promote metabolism more easily, remove impurities in the body and exercise leg muscles. However, you must not run too hard, otherwise it will easily lead to ligament strain and achilles tendon tear. Jogging is better for running.