Fitness, whether you want to gain muscle or lose fat, is three exercises and seven points to eat. People who can't eat will never exercise the strongest body muscles or lose excess fat. Therefore, every bodybuilder should not only master various training equipment and movements to stimulate the corresponding muscle groups, but also master sports nutrition. More importantly, you should learn how to make delicious and nutritious fitness meals according to your physical needs. These are the basic knowledge that every bodybuilder must master.

Only when experience and knowledge are perfectly combined can you have a really strong and enviable body. Today, Bian Xiao recommended a set of back muscle group training movements and a set of simple muscle-building meals, which can help you better carry out muscle-building training. Back training may be difficult for friends who start fitness, but you must not back down because of difficulties. This is not the style of bodybuilders. Everyone dares to challenge themselves. ) The back muscle group can be said to be the most important in the human body.

Strengthening your back muscles can better protect your spine from external forces. We all know that the spine is most easily deformed after middle age, and it can be well protected if there are strong muscles in the back. Here, we recommend 7 basic strengthening exercises for back training, with 4 groups 15-8 for each movement, with each group resting for 60 seconds and 90 seconds, and training 2-3 times a week.

Action 1 Row with rope+straight pole, action 2 with rope +V rope stretching backwards from the middle, action 3 with dumbbell on the fitness chair (backhand grip), action 4 with rope+triangular handle stretching backwards from high position, action 5 with fixed instrument, action 6 with rope +V rope to straighten the arm, and action 7 with one end of barbell pole.

After these actions, the body will consume a lot of physical energy. At this time, you must make up the fire energy quickly. * * * Body consumption will be converted into muscle energy, and then the following needs muscle-strengthening nutritious meals. Your fitness depends on this meal. The following is a set of muscle-strengthening nutritious meals. First of all, you should know your training intensity and make a reasonable nutrition match according to your own needs. Nutrients, carbohydrates, protein and trace elements in vegetables are indispensable for muscle growth.

You should collect these ingredients in advance: brown rice, chicken breast (high protein, the most cost-effective, how to make it delicious, please see the following flow chart and detailed instructions), garlic, lemon, pepper, salt, non-stick pan, olive oil, broccoli (high nutritional value), yogurt, lunch box.

Detailed preparation process: cooked rice, cut chicken breast according to your own situation, cut garlic according to your own situation, put the cut chicken breast into a bowl, pour the cut garlic into a bowl with chicken breast, sprinkle with appropriate amount of pepper, salt and lemon juice, then stir well, pour appropriate amount of olive oil into a non-stick pan, and mix the chicken breast with various ingredients. Put broccoli in a pot and add water to cook it. Put the prepared fitness meal in the refrigerator according to the amount required for each meal every day (specifically, how many meals you eat every day, depending on your own situation) (a spoonful of yogurt can be added to the chicken breast).

After each exercise, you can enjoy these delicious, healthy and nutritious meals with peace of mind, and it can also accelerate muscle growth.