Several ways to help you gain muscle indoors. Many men want to have strong muscles, which requires more efforts than ordinary people, as well as diet control and regular exercise. Now share several ways to help you gain muscle indoors.

Several ways to help you gain muscle indoors 1 1, push-ups

We are all familiar with push-ups. This seemingly simple action is actually difficult to follow the standard. You see, people who do dozens of push-ups in a row have been practicing for a long time, and the average person has no strength to do a few in a row.

In fact, push-ups are a good muscle training, which can not only exercise the strength and muscles of both arms, but also exercise the waist and abdomen, including the chest. When doing push-ups, you should not only get down, but also master the standard movements.

The palm of your hand should be in contact with the ground and your fingers should be hard, so as to ensure that your wrist will not be damaged. Then your toes will be propped up, inhale when you lean over, exhale when you get up, and so on.

2, supine outrigger flexion and extension

This action may not be heard by many people. It can also be directly called supine hanging, which can not only exercise our core strength but also exercise our back muscles. This action is actually ignored by everyone, even ignored.

But this action still plays a great role, and it can be done at home, which is very simple and convenient. It is very beneficial to train our back muscles, which can effectively improve the back state and avoid hunchback. When hanging on your back, you can choose barbells and elastic ropes for training, and remember to abdomen when training.

3. Birds flying in opposite directions

Reverse flying birds is also an action to exercise the muscles of the back. The back is actually a very easily overlooked part, but only by practicing the back can we change the overall shape and make ourselves look more temperament. It is called the reverse flying bird because it spreads its wings and flies like a bird in this training, so it is also called the flying bird.

This action can be divided into two types, one is dumbbell version and the other is rope version. No matter which version you choose, it is ok as long as it suits you. These two versions have a great effect on training the back. Friends might as well give it a try and keep training every day, and you will see your own changes.

4, flat support

Flat support is similar to push-ups and the body is in a straight line. Flat support can exercise our overall core. The longer you persist, the more fat you will burn. Find a yoga mat to practice.

At first, you may stick to it for a short time, gradually increase the time, and if you can't stick to it, you will have a rest. This action is very simple, and it can effectively burn fat and exercise abdominal muscles.

Several ways to help you gain muscle indoors 2 1, diet gain muscle and gain weight.

How to gain muscle and weight must be the opposite of how to lose weight. Please eat sugary food with protein. If you are young, there are fewer restrictions on sugary foods. You can even drink fruit juice, such as banana milk and papaya milk, and remember to eat dessert after meals. Besides, the number of protein cannot be too small. One kilogram can eat 1.5-2.0 grams of protein, so a 60-kilogram person needs more than 60 grams of protein a day under the weight gain plan, and can eat about three big chicken legs.

It should be reminded here that you should pay special attention to the fact that you often consume a lot of protein and too much oil at the same time. Therefore, it is recommended to peel white meat. However, if you are a person with a little weight and just want to shape lines, you have to use coarse starch instead of sugary food, and avoid delicate starch and sweets at the same time, but the amount of protein can't be reduced, so as not to fail to develop abdominal muscles, or the more you practice, the more dry you are!

2. Supplementary food

Basically, most foods that are helpful for fitness are to reduce the body fat rate, and the key to gain muscle is to increase muscle tissue, so they can be almost interlinked, such as conjugated linoleic acid (CLA), L- carnitine, coenzyme Q 10, branched chain protein (BCAA), whey protein, creatine and fish oil.

Step 3 gain weight exercise

The effect of exercise on weight gain is higher than that on weight loss. In other words, if you want to gain weight quickly, you must exercise, otherwise you will become fat instead of strong. Weight-bearing training will be suggested in the early stage of weight-increasing exercise, because weight-bearing training will destroy muscle fibers and make them grow again and hypertrophy. Of course, if your physical strength is poor, weight training and aerobic exercise will recommend 2: 1- 1: 1.

Because these two sports games later influenced each other, they were not physically strong enough to reach enough weight. When doing weightlifting exercises, we must pay attention to the problem of symmetry, that is, flexors and extensors must be practiced together, otherwise the so-called cross X syndrome will appear, or a gorilla with one chest and one back will be trained. And a part should be trained at least once a week.

Step 4 drink a lot of water

A high-protein diet and weight training will make the body's nitrogen balance active. On the one hand, the protein of the body will be destroyed, on the other hand, it will be synthesized, which requires water as the medium. At the same time, sufficient water can also make the function of the kidney play incisively and vividly, which is better for nitrogen balance. In addition, because the amount of exercise increases and you sweat more, you need to add more water. So if you want to gain weight, please drink more water.

5. Keep enough sleep.

With enough rest and sleep, how can men keep fit and gain weight? How to gain weight is as important as losing weight. The body needs time to repair the damaged muscle fibers, and at the same time synthesize glycogen and ATP in the muscle, so that the muscle has the strength to cope with the next training. At the same time, the growth hormone secreted by pituitary gland during sleep can make the nitrogen balance develop towards synthesis. In other words, your muscles didn't grow up in the gym, but grew up in sleep.

Several ways to help you gain muscle indoors 3 1. Roll up your abdomen with a fitness ball.

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

2. Traditional belly roll

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.

3. Reverse abdominal roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.