1. Bodybuilding is to stimulate excessive muscle recovery and promote muscle growth through excessive exercise. Excessive exercise refers to overload and high-intensity exercise. People in the gym often complain that a certain movement has been practiced for more than a dozen groups, but it has no effect. Obviously, they confuse the amount of exercise with the intensity of exercise. The amount of exercise is related to the exercise time, while the intensity of exercise is not completely related to the exercise time. If the intensity of exercise is low, although it is repeated many times, it is not enough to promote the synthesis of protein in muscle fibers, resulting in slow muscle growth. This is the main reason why many people have planned and trained for a long time, but the effect is very poor.

2. Correct training actions include correct selection and accurate mastery of training actions. The first is the choice of training movements. There are dozens of parts that the whole body often practices, and each part has several training movements to choose from. Training movements can be divided into basic movements and isolated movements according to the number of muscles involved in training. For example, practicing pectoralis major and deltoid muscles, toes and triceps brachii is a basic movement. The supine bird mainly practices pectoralis major, which is an isolated action. Basic movements can promote the coordinated development of multiple muscles, with good overall effect; Isolated movements can intensively stimulate local muscles, make individual muscles develop rapidly, and help to describe the shape and lines of muscles. In training, each part usually contains at least one basic movement (beginners should start with basic movements because of their poor strength, muscle development and coordination ability). After reaching a certain level, isolated movements can be selectively combined with basic movements to improve the training effect. As for which actions to choose, we should follow the principle of easy first and then difficult, and don't deliberately imitate others' actions, because some actions are suitable for others, but not necessarily for you. At the beginning, you can choose several actions to try, and gradually master them to find the one that suits you.

Anyone with a little training experience knows that the process of bodybuilding training is not the process of muscle growth, but the real muscle growth is after training. After training, the muscle fibers in the training area were slightly damaged, and after repair, the muscle fibers became thicker and the muscle mass increased. Repair needs certain material guarantee, otherwise muscles will not grow, but will decrease. Therefore, to practice bodybuilding, we should not only know how to practice, but also know what to eat and how to eat. The main substance of muscle fiber repair is protein, so it is very important to ensure a certain amount of protein intake after training. The source of protein should choose foods with high protein content, good quality and high biological value, such as eggs, meat, milk and fish. With the consumption of processed bean products, the biological price can be increased and the cost can be saved.