It is suggested that reasonable exercise should be combined with oral muscle-building powder.

Bodybuilding training is divided into three groups: thin, strong and obese. Muscle-building powder is suitable for the first two. Muscle-building powder is usually used for people with insufficient daily calories and protein intake. If the calorie intake is high at ordinary times, you can use whey protein and creatine instead of muscle gain powder to appropriately increase the fat-reducing components.

Efficacy of women's muscle-building family fitness program: protein synthesis, increasing nitrogen storage in the body-expanding the volume of skeletal muscle cells-promoting skeletal muscle tissue repair

Muscle-building exercise of women's muscle-building family fitness program

1 Women's muscle-building family fitness program: sit-ups and hip lifts. Lie on your back and bend your knees. Put your arm in this position. First, tighten the hip muscles, then slowly lift the hip and stand up until the body is supported only by the shoulder blades and feet. Hold this position for more than 10 second, and then slowly recover. Repeat the work 10-20 times.

2. Female muscle-building family fitness program: prone leg lifting. Lie prone, straighten your legs, slowly lift 20 cm off the ground, hold for 5- 10 seconds, and then slowly put it down. When practicing, the hips are always close to the ground, the hips are tightened, and the toes are tightened by the knees. Do it 20 to 40 times.

3 women's muscle-building family fitness program: kneeling and kicking. Kneeling support, one leg straight to the knee, back tight and straight, thigh slightly outward rotation, instep outward, big toe pointing to the ground, and then kick back hard, kick up to the highest point and then fall. Do it 20 times in a row, and then change legs. Do 4-6 groups.

4 women's muscle-building family fitness program: standing and swinging legs. Stand still, hold the pole with both hands, one leg supports it, and the other leg swings left and right in front of you to the highest point. When swinging, keep your upper body upright, close your hips, straighten your knees and extend your feet. Do it 20 times in a row, then switch legs and do 4-6 groups.

5 women's muscle bodybuilding family fitness plan: stand on tiptoe. Stand well, put your hands against the wall, separate your feet 20 cm apart in parallel, hold your chest and abdomen, slowly lift your heels off the ground, let your body's center of gravity rise vertically to the highest point, stand firm with your forefoot and tighten your hips for 2-4 seconds, then relax and land, and do it for 50- 100 times in a row. Family fitness program to strengthen women's muscles;

Note that before each exercise, the ankle joint, knee joint and waist should be exercised separately, and it is best to exercise on the mat or floor. After the exercise, you should also do some relaxation activities, such as walking slowly, hanging or flapping your hip muscles. As long as you persevere, you can benefit.

Besides, you should pay attention to your clothes. Don't wear chemical fiber underwear, especially for women over 30 years old and pregnant. It is best to wear elastic cotton underwear, which can wrap the whole buttocks and abdomen and reduce the sagging degree of buttocks and abdomen. I hope the answer to the women's muscle-building family fitness program can help you.