0 1. Change the frequency of your exercise. When I first started exercising, I specifically asked the coach, how many times a week is the best exercise? The coach told me that it is best to exercise every other day. Exercise every day is easy to make muscles tired. Exercise every other day stimulates muscles more and has better effect.
If you encounter a fitness bottleneck, you can try to change the exercise frequency, but don't give up exercise.
02, change the training method In the stage of fitness and muscle training, we should not only be familiar with the correct use of various instruments, but also know the correct exercise method. Blind exercise is just a waste of effort and can't achieve any effect.
For example, if you exercise four times a week, you can exercise your upper limbs (back+chest) twice a day, your legs twice and your abdomen once. Don't practice the whole body at the same time, concentrate on one part at a time, which is better.
Occasionally, I see some fitness whites in the gym, and each instrument is practiced once, and more than a dozen instruments can't achieve any effect.
03. Adjust your diet and routine to keep fit and build muscles, not only by exercising, but more importantly by eating. If you want to build your muscles quickly, you should eat as many foods rich in protein as possible every day, such as protein, chicken breast, beef, shrimp, spinach and broccoli.
Some people will eat some protein powder for better exercise effect, which depends on their own situation. I only exercise to make my body line better and not get fat, so I didn't eat protein powder.
In addition, try not to stay up late. There is a saying in the fitness circle that three points depend on practice and seven points depend on recovery. Staying up late after exercise is basically equal to practicing in vain, and it is difficult to grow muscles.