1, beef

For people who want to gain muscle, it is necessary to eat a proper amount of saturated fat, which can accelerate muscle growth. People who gain muscle need to eat more lean meat. Among many meats, lean beef contains the most saturated fat, so people who gain muscle need to eat more lean beef.

Step 2: eggs

Eggs are essential for everyone who wants to gain muscle, because the high-quality protein in eggs is easily digested and absorbed by the human body. Eggs can be easily decomposed into amino acids after entering the human body, and amino acids are the main raw materials for muscle growth, so people who gain muscle need to eat more.

Step 3 fish

Besides high-quality protein, fish also contains a special fatty acid, which can not only make people slim, but also effectively control the loss rate of muscles in the human body.

4. milk

People who want to gain muscle should insist on drinking a glass of milk every day. People who gain muscle need to choose whole milk to drink.

In addition, exercise your muscles and do more of these exercises:

In addition to the above diet can increase muscle, you can also do some exercise to exercise muscle. Here are a few small moves that can exercise muscles at home, hoping to help everyone!

1. Sit-ups

Lie flat on the ground or on a blanket, with your legs bent 90 degrees and your waist touching the ground. Don't borrow it

Function: It can exercise the muscles of the back and waist.

2. Kegel Movement

Three times a day, once for about 15 minutes, can effectively exercise PC muscles and enhance male function. G-APP tutorial is recommended for men's lifelong exercise.

stand upside down

Ordinary people may not be able to do it well at first, so they can do it in bed or in a soft place first, but not for too long. Patients with hypertension should not do this kind of exercise.

Function: It can exercise arm and shoulder muscles.

High-five push-ups

High-five push-ups are a combination of push-ups and high-five, which can quickly and effectively stimulate the muscle fibers in your chest, help train strength and shape muscles, especially suitable for those strongmen who have no feeling when doing push-ups, because they are very powerful and it is difficult to do high-five push-ups quickly.