If you are going to the gym, choose to do exercises on the relative parts of the muscles with heavy weight and few times. For example, a barbell connected to the pectoralis major muscle pushes the chest. You can choose to start with 60% of your absolute strength, and each group 10 times or so. (excluding the warm-up group) and then gradually increase the weight and reduce the number of times. Until I'm exhausted.
After about 5 groups, you can change another instrument to continue to deeply stimulate the muscles. In addition, we should choose the intake of protein. It is not enough to practice muscle circumference quickly without protein's help. Choose the right protein, just ordinary egg white. Boiled eggs are transparent. Eat about 10 egg whites at different times every day (eat up to two egg yolks every day). Eat a little before training and eat more after training. In addition, you should keep normal water intake during training.
: 1, up-and-down ratio: taking navel as the boundary, the up-and-down ratio should be 5: 8, which conforms to the golden section law.
2. Chest circumference: the chest circumference should be measured from the most plump part above the armpit along the chest, which should be half of the height (when measuring, the measured body is upright and his arms naturally droop. When measuring underage women, the measurer puts the tape horizontally at the lower corners of the two shoulder blades, and puts the front on the nipple to measure the chest circumference for one week. When measuring an adult female, the measurer puts the tape horizontally at the lower corners of the two shoulder blades, with the front end at the joint of the fourth rib and the sternum, and measures the circumference of the thorax for one week, first at rest, then at deep inhalation, and finally at deep exhalation.
3. Waist circumference: Under normal circumstances, when measuring the thinnest part of the waist, the waist circumference is 20 cm smaller than the chest circumference (when measuring, the subject stands upright, his arms naturally droop, do not tuck in, and keep breathing steady.
4, hip circumference: the largest position of the hip, hip circumference is 4 cm larger than the chest circumference. (When measuring, the subjects stand upright with their legs together and their arms droop naturally. The measurer horizontally places the tape measure on the tips of the left and right trochanteric bones of the hip joint, and the circumference measured at the thickest part around the hip joint is hip circumference).
5, shoulder width: the distance between the two acromions, shoulder width is equal to half of the bust MINUS 4 cm.
6, thigh circumference: at the top of the thigh, under the hip fold line, the thigh circumference is smaller than the waist circumference 10 cm.
7, calf circumference: when the calf is full, the calf circumference is 20 cm smaller than the thigh circumference.
8. Foot neck circumference: At the thinnest part of the foot neck, the foot neck circumference is smaller than the calf circumference 10 cm.
9, upper arm circumference: in the middle of the shoulder joint and elbow joint, the upper arm circumference is equal to half of the thigh circumference.
10. Neck circumference: at the thinnest part in the middle of the neck, the neck circumference is equal to the calf circumference.