1. In order to increase the muscle dimension, it is necessary to keep a long displacement during the movement of the instrument, that is to say, try to stretch the muscle first, so that the muscle can be fully stretched and then contracted.

2, and then the speed should be slow and steady. When doing weightlifting, don't take it quickly, because it will deepen the stimulation of muscles when you are slow, and it will be safer to do it slowly and steadily.

3, and every movement should be as standard as possible, because if the movement is not in place, then the muscles to be exercised may only be partially stressed. Therefore, when exercising, don't just care about the weight and the number of times. The correct exercise will exercise the corresponding muscles.

4. Single muscle training is 6- 12 times per group, and each group 12 times is almost the same, and the time should not be too long; And don't just practice one part, practice more large muscle groups, which will not only make the body more balanced, but also promote the growth of muscles in other parts. The main actions of training large muscle groups are bench press, pull-ups, hard pull and squat.

If you want to increase muscle dimension, you should also pay special attention to diet. In this case, the general principles of diet are high protein food, high carbohydrate food and low fat food, and the intake should be greater than the daily consumption.

6. Finally, pay attention to proper rest, good sleep and regular diet; Because of proper rest, muscles will not be overtired; Good sleep can make the body full of energy, help the body recover and better carry out the next training; A regular diet can make nutrition well supplemented.