2。 Usually, if you exercise a lot and your body can adapt, try not to eat protein, eat more beef and vegetables, and supplement vitamin B and iron if possible (taking multivitamins saves trouble). After a period of exercise, muscle growth has reached the bottleneck, and it is better to supplement protein at first.
3。 The exercise of upper body muscles is suggested to start from the three major muscle groups of chest, shoulders and back. If you have enough energy, one posture a day, abdominal muscle exercise, you can get used to it in two weeks. Then break down the sports, such as chest+three heads, back+two heads, shoulders+forearm. Find a fitness instructor directly for specific actions and learn to use equipment.
1 month and a half later, it should be converted to a larger load and freestyle equipment (dumbbells, barbells, etc. ).