How to increase your muscles and exercise Many people have a lot of muscles in order to exercise their muscles. With the progress of fitness exercise, the muscles of the friends have been well exercised, and the muscle content in the body has gradually increased. Let's share how to increase muscles.

How to increase your muscle 1 and increase your personal muscle content can be achieved in the following ways:

1, protein diet. Most muscles in the body are made of protein. Eat more protein substances in the diet, such as eggs, beef, fish and so on. If necessary, you can take protein powder to increase the protein content in your body.

2. Get enough exercise. Exercise is the basis of losing weight, and it can also increase the muscle content of human body. At the same time, combined with protein diet, it can effectively reduce the body fat content and transform excess fat into muscle for effective shaping.

3. Diet control. Strictly limit the intake of fat per meal every day, avoid adding too much fat during exercise, control sugar, and eat a low-salt and low-sugar diet. The combination of these three ways to adjust life can increase personal muscle content in a short time.

Principle 1: exercise intensity.

In order to stimulate muscle growth best, the intensity of training must keep up. Of course, how can the intensity of training keep up? The key is to grasp the weight, and there are three key points:

1. Choosing the best weight is most helpful for muscles. Being overweight or light is not enough to stimulate muscles. This is also common sense that should be taken seriously. So how much should be done? Generally speaking, it should be controlled within 8 to 12 times, which is the best number, remember.

2. Secondly, during training, it is best to control the interval time at about 2 minutes, neither too much nor too little, because the rest time between groups is also a part of exercise and is the most reasonable choice.

3, in addition to the number of times, there are groups, that is, the overall group is very important. If you really want to stimulate muscles, it is best to have about 14 groups, and control the small muscle groups in about 8 groups. This can also avoid overtraining and is more reliable! Remember that the amount of training and the number of groups should be controlled in time. Anyway, I will take muscles!

Principle 2: the quality of action should be guaranteed.

No matter what exercise you do, you pay attention to the control of the action, that is, put the quality of the action first. The same is true for you to lose weight and gain weight, because using the wrong action will make the effect worse and even harmful to your health. Therefore, if you want to increase your muscles, you need to be strict with the standards of movements, and you can't blindly.

When you feel that you always seem to have no effect in sports, but there is nothing wrong with sports, if you feel that you have done nothing wrong, then you should consider whether it is because the movements are not standard enough, remember!

Principle 3: Choose the correct muscle building exercise.

In order to increase or make muscles stronger, it is necessary to choose the right movements, such as compound movements. Even if barbells or dumbbells are very powerful for exercising chest muscles, it will be more effective to hold the chest properly with a stretcher. Why not do it? Just as we want to exercise chest muscles, we will consider bench press, leg exercise is suitable for squat and hard pull, and back exercise needs pull-ups Of course, it doesn't mean that all these things are fixed, but doing other sports properly is also very auxiliary, so we must do it well.

Rule 4: Eat.

In essence, muscle growth also needs energy supplement and diet help. Of course, you don't need to ask yourself to do it like a professional. You just need to arrange your diet reasonably. As long as you supplement protein, carbohydrate, fat and other foods, you can try to make such a muscle-increasing meal by yourself, which is helpful for muscle growth. Remember, if the fat is too obvious, control it in time.

Principle 5: Rest is indispensable.

Only when you have enough rest can you get the best recovery, and muscle growth takes time to ensure, because during sleep, the effect of muscle growth will make your fitness better. Anyway, you must ensure sleep.

The principle of muscle building is very much needed. If you want to gain muscle, you need to do these principles. Are these sure to help build muscle? Remember!

How to gain muscle 2 and increase calorie intake.

Muscle growth is not without reason. When you want to shape your body efficiently, it is very necessary to keep the corresponding heat. If you want to accelerate muscle growth, you have to consume more calories than you burn in daily exercise, so as to promote your muscle growth.

For example, after you calculate the daily calorie consumption, if you want the whole process to come faster, eat 250 or 500 more calories. If you find that the amount of calories in a certain range has no effect on your body, you can try to increase it gradually until you find the amount that suits you best.

Slow down the action.

If you want to gain muscle growth, you'd better slow down your bench press. Many people pay too much attention to carrying loads and completing movements quickly, which will lower the standard level of your movements and reduce the efficiency of sports. The standard of movement and the control of muscles are very important.

The key to muscle growth is the tension of the equipment on the muscle. If you slow down the whole movement, it means that you should use muscle strength to control the speed and amplitude of the movement in the whole process, which can greatly increase muscle tension, that is, promote muscle growth more effectively.

Practice partner

Especially when you are carrying a heavy load or exercising to the limit, having a companion can benefit you a lot. When you know that you have the support of others, you will exercise harder, so that when time accumulates, you will see more benefits of exercise.

At the same time, the friends who accompany you to break the chain can also help you do some specific actions and encourage you to work harder. Your partner can also encourage you when you are in a bad mood.

Know your limits

Another important factor is to know where your limit is. If you don't know your bench press limit load, it will also be a problem. Knowing the limits of your exercise can save you a lot of trouble when you exercise and keep your exercise under proper pressure.

Preventing your muscles from adapting to your exercise will greatly reduce the fitness effect. If you don't know your limit, I suggest you test your ability in 2-3 months. Maybe your old burden can't satisfy you now.

Fitness record

It is very important for you to record your health every time. How much you have done this time and whether you can do more or better next time is very important for you to adjust your fitness plan at any time, and it is another guarantee for your muscle growth.

prescribe a diet

Without the corresponding "fuel" to burn, what will be gained? Before and after your fitness, diet is very important for your fitness benefits. Generally speaking, you should take about 30g of protein 65438+ protein 0-2 hours before exercise. After exercise, you need to take 20-30g of protein to promote your muscle synthesis.

Limit your aerobic exercise.

Aerobic exercise has a good effect on improving your endurance, but if you want to grow in size, a lot of aerobic exercise will only backfire. If you want to gain muscle growth, try to reduce your aerobic exercise or reduce the intensity of aerobic exercise.

Don't rely too much on one instrument.

When you exercise in a variety of ways, you can maximize your muscles. Although barbell dumbbells are good, it doesn't mean that you can't exercise with equipment such as tensioners. Try to avoid over-reliance on a certain device.

How to increase muscle 3 If you want to increase muscle content in your daily life, you should first pay attention to your diet control. Eat more high-protein and high-fat foods in your diet. You can eat some milk, egg yolk, lean meat or deep-sea fish in your daily life.

These foods contain a lot of protein, so we should pay attention to them in diet. When eating food, eat some lean meat in moderation, especially red meat and animal liver, which is very helpful to increase muscle content.

You also need to choose some physical exercise programs that suit you according to your own situation. You need to exercise to increase muscle mass. In the case of poor constitution, it is easy to cause body puffiness and cannot increase muscle content.

Do muscle exercises two or three times a week. Fitness programs are generally divided into hitting body parts once a week, which means it takes a long time to exercise a certain muscle group. You can only lift weights three times a week. You can try to exercise your whole body. Exercise your whole body once and do muscle exercises three times a week. Two or three groups of muscles are performed in each group.

In addition, you need to go to bed 30 minutes earlier. Recovery is a necessary condition for muscle growth. There is no better recovery method. It's not simple to sleep more. You can sleep eight to nine hours every night. Keeping a good habit of work and rest is not only helpful to increase muscles, but also beneficial to health.

How to gain muscle? Many people say they want to gain muscle, but they have never found a suitable way to help them gain muscle. However, there are many ways to increase muscles in life, and they are all very simple. They can start with diet, exercise and sleep. There are related introductions above, hoping to help everyone.