You can clearly tell all your friends that fitness still depends on your own efforts and has nothing to do with eating protein powder. A friend once said, "Fitness builds a muscle, three points for training and seven points for eating". In fact, the real meaning of this sentence is to maintain good nutritional supplements on the basis of training, which is very effective for growing muscles. If practitioners only eat and don't practice, they will definitely become fat.

However, it should be noted that the average adult can easily get 70 grams of protein every day through a normal diet, so it is necessary to control the amount of protein powder to prevent health hazards caused by excessive intake of protein. So you still need to practice your muscles and keep breaking through yourself. As long as you can supplement high-protein foods in your daily diet, such as egg white, beef, fish, shrimp and so on. You don't have to deliberately eat protein powder.

Muscle exercise program:

1. Wide-distance bench press: The distance between hands is 1.3- 1.5 times the shoulder width, so as to exercise pectoralis major and increase the overall chest area. Barbell bench press has good stability, so the training weight can be larger, which has a good effect on improving muscle strength.

2. Narrow distance bench press: put your hands together. If not, the grip distance can be less than the shoulder width. This action trains the triceps brachii of the arm, which is related to pectoralis major. Triceps brachii is not as powerful as pectoralis major, so you can lose some weight by doing this action.

3. Inclined dumbbell bench press: Lie on your back on an inclined stool, with the angle of the inclined plate controlled at 30-45 degrees, with your legs apart and your feet firmly on the ground. The back of the head and shoulder blades are close to the stool. This action focuses on the upper part of the pectoral muscle, as well as the toe and triceps brachii of the deltoid muscle.

4. Pull-ups: When pull-ups, the chin does not have to exceed the pole, but it can be the same height as the pole; When putting down, don't straighten your elbow to reach a stable standard posture, put down your shoulder blades and close them, don't shrug your shoulders, and consciously control your biceps not to exert too much force, so that the latissimus dorsi can be fully stressed. Positive grip pull-ups, the main training muscle group is latissimus dorsi, which in turn drives the rhomboid muscle in trapezius muscle. Because the reverse grip training changes the original angle, it will bring the biceps directly, which is a bit like rowing. It is easier for beginners, but the muscles are mainly latissimus dorsi.