1, pay attention to the diet structure. Muscle growth is based on fat consumption, so when exercising muscles, we should also pay attention to energy supplement.
2, eat more eggs, milk, they are rich in protein, which can be effectively transformed into muscle.
3. While supplementing high-calorie foods, vegetables and fruits should also pay attention to supplementing vegetables and fruits. Only comprehensive supplementation can make the human body reach its best state.
4. Do more anaerobic exercise. Anaerobic exercise is the fastest way to exercise muscles. Most of them are exercises with high load intensity and strong instantaneity, which can easily eliminate nutrients in the body and transform them into muscles.
5. Doing sit-ups can effectively practice abdominal muscles. Get up faster when you do it, and go down slowly. Inhale when lying on your back, and exhale quickly when lifting your body.
6. Doing push-ups can increase the muscles of the arms, waist and chest muscles. You can do it quickly several times, then slowly several times, and then cycle in turn.
7. Using dumbbells can effectively increase the muscles of arms and latissimus dorsi. If you squat with dumbbells, you can also exercise your leg muscles. It is recommended to choose 70% of your maximum weight. You can do 6- 10 groups every day, one group 10 times with an interval of three or four minutes.
8, squat, can effectively exercise thigh muscles, you can choose weight-bearing squat and ordinary squat, ordinary squat can be two squats, weight-bearing squat can choose to lift dumbbells or barbells.
9. 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 the increased muscle is easier to last.
10, running can increase the muscles of legs, shoulders and waist. Don't run too fast. According to your own pace, the best running time is at night.
1 1. Spinning is aerobic exercise in the gym, which can effectively increase your leg strength. 40 minutes of spinning every day is enough.
12, play ball, different ball games can exercise the muscles of different parts of the body, such as badminton can exercise the muscles of legs and arms, shoulders and waist.
13, exercise in different periods, the best way to exercise muscles is to do it in several periods a day, instead of just focusing on one intensity training. But the best time is at night, when the oxygen concentration in the atmosphere is the highest, people feel more sensitive and have the strongest coordination ability, and their blood pressure and heart rate are low and stable, which is the time when the body has the strongest adaptability.
14, insist, muscle exercise is not a matter of two or three days, you should always insist, if you give up halfway, the muscles you have trained may be gone after a while. There are many ways to exercise muscles, and the ultimate goal of exercise is persistence and endurance. Only by full persistence can we give full play to the potential of the human body and achieve the expected results. It is best to consult a professional bodybuilder and let him put forward a fitness plan according to his own situation and stick to it.
Dietary precautions:
1, supplement enough heat energy: muscle growth consumes energy. Without enough heat, normal muscle growth cannot be guaranteed.
2. Supplement enough carbohydrates: During bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.
3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles.
4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.
5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.