There is a quick way, that is, professional athletes use illegal drugs like that. But only experienced people can do it. Don't ask me specifically. I don't study drugs.
3, the so-called heavy, few times, the number of groups is like this. Each group has an optimal range of muscle growth times, 8- 15 times. If you can do 15 times, add some weight. The number of groups is not warm-up, usually 4-6 groups.
Because there are too many moves, I can only recommend five basic moves to you first, and other big and strong people who watch the gym can learn almost in a few months.
Day one pectoral muscles
Come back the next day
On the third day, legs+waist
Repeat the above cycle on the 4 th to 6 th day, and tidy the abdominal muscles every two days.
Bench press, chest muscle, triceps brachii and deltoid front exercises. Do 6 groups without warm-up, 8- 15 times, and add the total amount yourself.
B, pull-down exercise latissimus dorsi, pull-ups do not move up, do equipment pull-down, because the weight is adjustable. Mainly practice extensor dorsi, biceps brachii, posterior deltoid, trapezius and so on.
C, legs, barbell squat. Quadriceps femoris+buttocks.
Lower back-push-ups.
Abdominal muscles are sit-ups.
The above action points should be slow and soft. It takes 2 seconds for the chest, back and legs. Abdominal muscles should also slow down, 3-4 seconds, 3-4 seconds. This way, the muscles are stressed for a long time and the effect is good.
You can't eat until 15 minutes after exercise. You'd better add some sugar to the protein powder to restore your strength. Don't eat too much protein powder. If you eat too much, you can't absorb it, which will affect your kidneys.
Question 2: Thin people gain muscle and weight for fitness. Hello, my friend, I'm a fitness instructor.
If you really want to exercise better, according to my personal successful experience, I suggest that you also take the following overall physical exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school); The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold boiled water and drink it on an empty stomach (
One is to dilute the problem of blood viscosity after sleep in the body;
Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise;
Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten;
Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning.
Drink water on an empty stomach after getting up in the morning, and you must drink more than 400ml every time every day;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. But,
Dinner:
First, it is best to eat pasta (steamed bread, bread, noodles, biscuits, snacks, etc.). );
Second, it is best to eat less chicken, duck and fish;
Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups, sit-ups and dumbbells at home and in the dormitory until your body is hot, and then increase your exercise. Remember! Remember!
I wish you a happy fitness and early success. If you have any questions, you can ask our coach to answer them.
Question 3: If muscle gain is the main way, there is too little oxygen once a week, and playing basketball for two hours is neither rainy nor low, which is not conducive to gaining weight. First, it is suggested to change the fitness plan and then arrange the diet.
During muscle gain, it is recommended to be anaerobic three times a week to minimize aerobic activity, once a week.
Question 4: How to gain muscle and weight at home? Don't copy 100. A pair of 20 kg dumbbells is not enough at home. Just use the unarmed exercise method.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is needed for muscle building. You can eat more of these foods for three meals; You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first). You can eat one or two spoonfuls of muscle gain powder or protein powder 30 minutes after exercise.
Ways to exercise muscles by hand:
Exercise chest muscles: upward inclined push-ups, ordinary push-ups, narrow push-ups, lever push-ups and one-handed push-ups.
Actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts.
Back exercises: pull-ups, narrow pull-ups, pull-ups, one-handed pull-ups.
Leg exercises: squat, narrow squat, heavy squat, one-legged squat.
Shoulder exercises: crow style, stand against the wall, stand upside down against the wall, stand upside down.
Triceps brachii exercise: push-up series and handstand series.
The action of exercising biceps brachii: pull-ups series.
Leg: Lift the heel with one leg.
Exercise area every day: Exercise chest muscles, triceps brachii and abdominal muscles on the first day, legs, biceps brachii and back on the second day, and shoulders and calves on the third day. And then loop.
Exercise: It is enough to exercise two movements every day (such as doing push-ups and sit-ups on the first day). Each movement exercises 4 groups, each group does about 8 to 12, and each group rests 1 minute. Lift heels with one leg, and do 4 groups without rest on each leg.
Action difficulty upgrade principle:
Chest: If you can do more than 15 push-ups, you can do ordinary push-ups. If you can do 15 narrow push-ups, you can do lever push-ups until you can do one-handed push-ups. Abdominal, leg and back movements are upgraded in the same way as chest movements.
Shoulders: crow-style standing against the wall can be completed in 2 minutes, standing against the wall 1 minute standing upside down against the wall, standing against the wall 1 minute half-inverted support. If you can do a semi-handstand above 15, you can do a standard handstand.
If you have a lot of fat, you can jog for more than 40 minutes after you finish your muscles, and run about 3 to 5 times a week.
Please refer to the prisoner's health condition for details.
Question 5: How to control fat when you gain weight? You can't control fat when you gain weight. Generally, the fat content in this period increases with your weight, which is the fat-reducing period after you gain muscle.
Question 6: How to exercise reasonably, gain weight and strengthen exercise, and naturally gain weight and muscle. I used to play ball every day 177 60, but after watching it, I gained muscle and weight. If you want to hurry, eat more beef and eggs.
Question 7: How do thin people gain muscle? Thin people gain muscle and weight. Fitness? Thin people must have meat before they gain muscle. Eat more foods rich in protein, such as beef and eggs. Do not drink protein powder easily. That thing needs extraordinary training intensity. Insufficient training intensity leads to two situations. One is to gain weight, and the other is to practice muscle death (it looks big and feels hard but has no strength) and then strengthen training. Training intensity and time must be enough. The intensity varies from person to person. The best time is 2 hours a day, and then do an hour of aerobic training. Insufficient training intensity and time will not only increase muscles, but also increase fat. Thin people are easy to practice, and shaping with more equipment will make your muscles look better. Thin people don't have to worry too much about body fat, eat boldly and then practice boldly. Congratulations on your success.
Question 8: How to gain weight healthily? Thin people gain muscle and weight very much. It doesn't take ten at all.
have many meals but little food at each
Training methodology
Practice twice a day.
Training should be targeted
Grasp the use of various instruments correctly, and do actions in a standardized way, instead of faking.
During the training, you can replenish water according to your own situation, drink less or no drinks, and avoid drinking frozen drinks.
Warm up before training and stretch and relax after training.
Don't overeat for half an hour before and after training.
See what else you need to add.
Question 9: What can I eat to gain weight quickly? Don't answer blindly if you don't understand, you will only plagiarize at length. I am a fitness instructor. Let's just say you want to grow muscles without training. I can't help it If you want to grow muscles, you have to go to the gym to train. It's no use just eating egg bone meal and muscle-building powder, especially muscle-building powder. If you just eat and don't practice, you will definitely gain weight, because muscle-building powder contains a lot of calories.
Question 10: the principles of how to practice weight gain and exercise in the gym are: less times; Heavy weight; Short time; Regulate the stomach; Avoid fatigue; Get enough sleep; Strengthen nutrition.
Small quantity: usually once every two days, only one action is arranged for each part at a time, and each action is done in four groups, each group is 7 to 10.
Weight: If each group can achieve 10, then increase the weight.
Short time: the time of each exercise should be controlled at about 40 minutes, generally not more than 45 minutes. More than 45 minutes is to lose weight.
Conditioning the stomach: you can practice waist and abdomen exercises to enhance the absorption function of the stomach. If the spleen and stomach are weak, you can also ask an old Chinese doctor to prescribe Chinese medicine to regulate the spleen and stomach.
Avoid fatigue: take all the energy on the day and the next day after exercise as the standard.
Adequate sleep: work and rest on time to ensure sleep.
Strengthen nutrition: Eat meals on time and supplement vitamins, minerals, protein and carbohydrates appropriately.
Treadmill can be used as a warm-up before exercise or as a finishing activity after exercise, so it is not easy to run for a long time. The main exercises are mainly muscle training, such as barbell bench press (pectoralis major), leaning against rowing (latissimus dorsi), front flat lift, side flat lift, leaning against flying birds (deltoid muscle), dumbbell elbow flexion lift (biceps brachii), dumbbell arm flexion and extension (triceps brachii), wrist flexion lift (forearm muscle), weight-bearing squat (quadriceps femoris) and weight-bearing lift heel.