First of all, I want to explain that fitness is something that needs perseverance. Better go to the gym. If you are at home, buy a pair of dumbbells with adjustable weight of 30kg. If you want to grow muscles, you must achieve high weight and high density. A large weight means that you can lift the weight six to eight times. High density means that the rest time between groups should not exceed 1 minute (this can be adjusted according to your own situation). Do 8 to 10 group, the total time should be controlled within 40 to 60 minutes, and don't hinder muscle growth through overtraining. Be sure to warm up before every exercise. Let's talk briefly about the exercises of several large muscle groups. Exercising large muscle groups can increase muscle mass most.

First, training: doing the most basic movements is the most effective for muscle gain. 1, chest muscles, flat push, the position of hands should be 1.5 to 2 times shoulder width. If it's the first time to practice, it's best to practice on Smith's plane or under the protection of friends. It's safer this way Choose a weight that you can lift 8 to 10 times. If you use dumbbells, you can find a bench to lie flat and do a similar push. 2, back, forehand width, narrow grip pull-ups can increase the back width, while leaning over barbell or dumbbell rowing (this is difficult to explain) can increase the back thickness. 3. Abdominal muscles, sit-ups and leg lifts (this action is literally understood) can be practiced to the upper abdomen and lower abdomen respectively. 4, thighs and buttocks, mainly with Smith machine squat can be practiced to the biceps femoris gluteus medius muscle, you can choose the weight of 2/3 of the weight to start, but you must warm up when practicing this action to avoid knee injury.

Second, eat: if the conditions are average, give the following foods to each meal: fruit, coarse grains, eggs (whole eggs), chicken breast, other poultry meat, beef (none of the above includes pork). If the conditions are good, buy some protein powder or creatine, or the brand is more secure. And pay attention to eat less and eat more meals (6 to 9 meals), and avoid spicy food.

Third, rest, don't stay up late, it is best to go to bed early and get up early, try to ensure that the daily exercise time is less than 2 hours, and give the muscles enough recovery time. The best exercise time is from 8: 00 am to 12 pm to 6: 00 pm, which is the most vigorous time for human metabolism.