How to increase muscle strength in a short time? I think we should either eat creatine or do more exercise.
Creatine can increase muscle strength. Take 20g every day for the first 5 days, which is the impact amount, to make the creatine level in the body reach a higher level, and then take 5g every day for 8 weeks, which is the maintenance amount, which can maintain the creatine level.
One way out is to practice hard, rush as hard as possible, and practice until you are exhausted every time. Muscle growth is like this. When you practice, it will destroy the original muscle tissue, and then the muscle will grow back and be stronger than before.
Friendly reminder, pay attention to supplement nutrition, otherwise you will build an immigrant figure with great muscle strength but thin.
How to gain weight and muscle in a short time? Let me tell you something specific:
First, dumbbell exercise: stand and do chest expansion and bird movements in all directions. Generally, 3-5 people in each group do eight groups with more weight and fewer times. Flexion and extension of the body and forearm. It is also a big weight, each group is 3-5, 8 * * *.
Second, do pull-ups: do five * * * in each group and do eight groups.
Third, barbell squats, a group of 5-8, do eight groups at a time. Do 3-5 bench presses in each group and do 8 groups.
Eat more beef, mutton, milk and high-protein food. . .
Finally, I wish you a healthy life as soon as possible. . .
I am 20 years old and my height is only a little over 170CM. How can I grow taller in a short time? I feel funny after reading so many answers.
The problem of growing taller has been bothering me for a long time.
I remember when I was 15, I was 169. Because I like playing basketball, I really want to grow taller.
I've been looking for ways to grow taller.
I 15 years old-16 years old, and I almost lost confidence.
But when I was 18 years old, I grew to 182, and I couldn't say how happy I was.
And I grew 2 cm when I was 18- 19, and half a cm when I was 20 years old.
I am 23 years old now, 185, and I am very satisfied.
Here, I would like to introduce some ways that I used to grow taller, hoping to help you.
First, you can't do muscle training, such as push-ups, sit-ups and other anaerobic exercises!
Second, work and rest in an orderly manner every day, don't stay up late, try to sleep at night 10, and don't take a nap.
Because 10 to 2 am is the best time to grow taller, so I can't sleep after taking a nap!
Third, don't smoke and drink!
Fourth, don't get angry too easily!
Fifth, balanced nutrition, meat and vegetables are indispensable, at least one fruit every day!
Sixth, it is best to have 1 liter of milk every day! At least 500ml of milk! Remember, high-calcium pure milk!
Seventh, see a doctor, check the bone age, or check what trace elements are missing, such as calcium!
Eighth, excessive "self-comfort" must be controlled!
Ninth, skipping rope suggests proper exercise, but skipping rope should not be too much, twice every 3 days for 30 to 40 minutes each time!
Tenth, go swimming every week and kick your feet hard! I guess it's enough to be tired of swimming!
Eleventh, eat more animal livers!
Twelfth, take some drugs to treat ascaris, such as Enterobacter Smith!
Thirteenth, keep a good attitude, don't feel inferior, just stick to it!
Friend, I wish you can grow to the ideal height! Come on! ~
Believe in yourself!
Is there any way to increase 10 kg in a short time? Ask for more meals a day and eat as little as possible (not just when thinking; It usually takes about three hours, but the food intake is normal all day 1/8. Don't eat anything with high starch content.
Take more exercise when you have plenty of time.
Sit-ups, prone stretches, and pull-ups must not squat.
Add a lot when time is not enough! ! !
The following are additional conditions. If you want to lose weight crazily,
1.116 normally takes about three hours a day.
2. Stay up all night and run during the day
3. After waking up, don't squat down in sit-ups, prone stretches and pull-ups.
4. It is the essence and the first choice for taking shortcuts.
It won't be long before the obvious person goes down. I hope the Great Xia will rotate the former!
How to gain weight in a short time? It's better to have fat and muscle. ■ Ways to gain weight:
Traditional Chinese medicine believes that physical diseases are mostly caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow and the source of qi and blood biochemistry. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. On the contrary, the body is thin and the limbs are weak. To eradicate thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. And then treated with traditional Chinese medicine, it will have a good effect.
■ weight loss test
Whether a person is fat or thin cannot be measured by eyes. You can calculate whether you are a little thin according to the following formula: the centimeter of height minus 100, and then multiply by 0.9, and the answer is my standard weight. If the individual's height is 180cm, the standard weight is (180-100) × 0.9 = 72kg, which is normal if it is lower or higher than the standard weight 10%. If your actual weight is lower than the standard weight 10% or more, you should consider whether you have lost weight.
■ Special reminder
In general, underweight is related to genetic factors. At the same time, some excitable people, due to the influence of endocrine, will accelerate the consumption of calories. Some people get nervous easily, and the result may be missing a meal or losing appetite. It is natural to lose thousands of calories at a time, so you will definitely not gain weight.
If you find yourself underweight and thin, you should first check whether it is the potential influence of the disease. Such as thyroid, diabetes, adrenal gland and digestive system diseases. It is easy to cause underweight. Only when the disease is eliminated can the fattening plan be implemented.
■ Physical and mental pleasure
In terms of diet, many thin men and women are picky eaters. Therefore, to get rid of these bad habits and increase the intake of meals, the meals should be rich and varied. Eat more carbohydrates, pasta is the most useful. In addition, high-protein foods, vegetables and fruits are also indispensable. On weekdays, it is also a good idea to eat healthy snacks, such as peanuts and toffee, and drink some juice after drinking beer.
Protein should eat more foods rich in fat and carbohydrates (starch, sugar, etc.) when it has sufficient intake. In this way, excess energy can be converted into fat and stored under the skin, making the thin body strong. Thin people with weak gastrointestinal function can choose the liver of chickens, ducks, fish and sheep to eat. In addition, fish is easy to digest and absorb.
■ Diversified diet
If you want to gain weight, you must first gain weight scientifically and gain weight for health. Besides a balanced diet, you should also keep enough and good sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion and absorption of food. Many thin people like to spend the night, always play all night, and have to go to work the next day, which seriously affects the quality of sleep, so it is strange not to be thin.
Personal mental health should also be paid attention to. Tension and pressure at work, obsession with small things in life, and "crazy" study or work beyond human load will make people thin. On the contrary, a happy mental state and harmonious interpersonal relationship will help you gain weight.
■ Proper exercise
For those thin people who sit in the office for a long time, it is necessary to take some time to exercise every day, which is not only beneficial to improve their appetite, but also to make their muscles strong and fit. The muscles of the human body are "put into use and discarded". If you don't exercise for a long time, muscle fibers will contract and weaken, and people will look thin.
In terms of exercise mode, jogging is a good choice, because the number of gastrointestinal peristalsis increases obviously when people jog, which can consume human energy and make people have a big appetite when eating. Generally speaking, a large amount of exercise, short-term exercise and rapid explosive exercise can all have the effect of gaining weight, which is also the most taboo for people who want to lose weight.
Attachment: Food fattening prescription
Yam porridge
Ingredients: yam, cheese, sugar.
Its preparation method can be divided into two types. One is to wash fresh yam, mash it, add it when rice porridge is cooked, and then add cheese and sugar to eat; Another method is to dry yam and grind it into powder, take 30g each time, add cold water and mix well, put it on the stove, cook it with slow fire, stir constantly, take it out after cooking for two or three times, and add cheese and sugar to serve.
Yam is sweet in taste, flat in nature, can tonify deficiency, promote granulation and moisten fur. It is a good product for treating emaciation and beautifying. Cheese can moisten the lungs, moisten the skin, nourish yin and produce fluid. The combination of the two can strengthen the spleen and stomach, and support the source of transformation, so it has a good effect on people with physical weakness and emaciation.
I often hear thin people complain that diet pills are flying all over the sky, but there are no fattening pills. In fact, generally thin people want to gain weight and keep fit, and they don't need drugs. As long as you eat properly and supplement it with diet therapy, you can get good results.
Thin people often have yin deficiency, less blood and less body fluid, so they should eat more nourishing body fluids in their diet, such as milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber and tremella. Commonly used effective dietotherapy prescriptions are: walnut milk drink, honey drink, sea cucumber paste, turtle meat lily red date soup, turtle kidney nourishing soup, Shenmai turtle, tremella pigeon egg, lily chicken yellow soup and so on.
Yin deficiency often leads to internal heat, and thin people often see endogenous phenomena of deficiency heat, such as irritability, dry mouth and sore throat, hyperactivity and so on. Therefore, while nourishing, we should also pay attention to clearing the deficiency fire, and choose to eat clam Maimendong soup and chrysanthemum slices.
1. A balanced diet
You can use butter or cooking oil, jam, sugar and other high-fat and high-sugar foods to increase calories. Although weight gain is rapid, long-term or excessive consumption will destroy appetite, and may bring chronic diseases and endanger health. Take a balanced diet, gradually increase the amount of food, avoid compulsive supply and destroy appetite.
2. Develop good eating habits
Regular quantitative, small amount of food, chew slowly.
Step 3 change the meal plan
Eat foods with high concentration and high nutritional density before eating other foods.
Step 4 choose moderately cooked food
Choose moderately cooked food, such as steaming, stewing, marinating, frying and boiling. Avoid food hardening and indigestion due to frying, frying and baking.
5. Keep a happy mood, arrange the dining environment and concentrate on eating.
Tension and anxiety not only affect appetite, but also the digestive and absorption function of gastrointestinal tract is not good, and the improvement of metabolic rate consumes relatively more calories.
If you still can't improve your tall and thin figure, I suggest you find a professional doctor to help you find out the reason why meat can't grow, and grow healthy meat in a healthy way!
You can consider milk, almonds, sesame seeds, cashews and other foods to gain weight. You can add almond and sesame powder to milk, and cashew nuts can be eaten as snacks, which will have a good effect.
In the population distribution structure of society, underweight is also a very common ethnic group. Only in the current wave of social weight loss, those who are underweight are the envy of ordinary people. But in fact, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, immunity will deteriorate, and it is easy to get sick, especially for the elderly with chronic diseases, which will increase the chances of complications and have a poor prognosis.
◎ gain weight without gain weight
In theory, gaining weight is not equal to gaining weight. Because "gaining weight" means increasing the proportion of fat in body tissues, and "gaining weight" should include the growth of muscle tissues in addition to the increase of fat. I think what you want to ask is "gain weight" instead of "gain weight"? !
The weight of human body comes from internal organs such as bones, muscles, fat and water. Meaningful "weight gain" should focus on the increase of the ratio of muscle to fat. So, how do we carry out the physical transformation project? The answer is still "diet" and "exercise"!
Diet articles
In terms of diet, a high-protein and high-calorie diet is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small cakes, small cakes, etc. Papain or comprehensive enzymes should be supplemented in time after meals to help digestion, so as to increase the digestion, absorption and utilization of food.
Protein's choice.
Choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. Soybean protein powder separated and extracted from plant protein will have better effect, because there are fewer plant fibers that hinder absorption. As for eating meat or drinking milk, which method is better? People who pay attention to efficiency can try to drink high-protein milk powder (such as Sanduo milk protein), which will have higher intake and better absorption and utilization rate than protein who drinks ordinary fresh milk and eats meat.
Choice of sugar
Sugar intake is also an important part. Choose foods with high starch content, such as white toast, steamed bread, white rice, sweet potato, taro and pumpkin. When cooking, you can add some maltodextrin (commonly known as corn hydrolyzed starch, which can be eaten directly in food) in the form of glutinous rice, soup or thick soup, or in soup or juice and milk to increase calorie intake.
Choice of fat
In the oil part, medium-chain fatty acids (MCT) with good absorption and utilization rate can be appropriately used to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) need to be used together with general oils and fats because they do not contain "essential fatty acids". It is suggested to use medium-chain fatty acid products to mix essential fatty acids (such as sanduo high energy) to avoid the lack of essential fatty acids. It is generally recommended that medium-chain fatty acids account for 60% of the total oil consumption.
Sports articles
The exercise of people who want to gain weight is mainly "weight training", rather than "aerobic exercise" emphasized by people who lose weight. Because "aerobic exercise" promotes energy consumption, and "weight training" is used to increase the proportion of muscles. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be realized.
So what is the big muscle group? It is what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms). Through weight-bearing training and dietary supplement, large muscle groups can grow, and relatively, they will also accumulate some weight.
At present, in the United States, we have begun to try to carry out proper weight-bearing training for the elderly, and supplement foods to increase the proportion of muscles, so as to improve symptoms such as malnutrition, fatigue, depression, muscle failure, poor immunity and easy illness. For the elderly with chronic diseases, it will also reduce the chances of complications and poor prognosis.
Breakfast: You must eat to be energetic!
People who like western tastes:
1. Now squeeze a glass of orange juice.
2. A glass of low-fat milk
3. Pancakes filled with syrup, jam and cream.
People who like China taste:
1. A bowl of preserved egg lean porridge or millet porridge.
2. A cup of soybean milk or rice milk.
Step 3 boil eggs
Snacks in the morning: help the body store energy.
Choose one of the following foods: raisins, drupes, peanuts and bananas.
Lunch: Eat happily to get fat!
People who like western tastes:
1. An apple
2. A glass of low-fat milk
3. A sandwich
4. A box of lettuce salad
5. A high-fiber biscuit
People who like China taste:
1. A kiwi fruit
2. A cup of yogurt
3. A bowl of rice or noodles
4. Cook vegetables.
5. A high-fiber biscuit
Afternoon snacks: Don't let your stomach get hungry.
Choose one of the following foods: a milkshake, some high-fiber biscuits, stewed vegetables or a tea egg.
Dinner: Try to eat on time.
It is best to eat with family or relatives. Sweet feeling will make meat grow faster!
1. A cup of freshly squeezed juice.
2. Ice cream or yogurt.
3. Lettuce salad or fried vegetables.
4. A bowl of rice or noodles
5. A portion of lean meat or fish.
6. Have some pineapple, papaya or tomato after dinner.
Midnight snack: Try to eat two hours before going to bed.
Spread jam, peanut butter, cream and garlic sauce on toast. Drink another bowl of broth, milk or soybean milk. Just eat something and you won't be too full to sleep. After supper, brush your teeth, rinse your mouth and floss before going to bed!
Why are thin people thin?
As the saying goes, "water has activity and trees have roots", and people's emaciation always has roots. Finding the cause and removing the root cause are the main ways for "thin people" to gain weight. According to the analysis of health care experts, the reasons for losing weight are as follows:
Various chronic diseases and organic diseases
Such as diarrhea, peptic ulcer, tuberculosis, tumor, anemia and parasitic diseases.
Genetic and endocrine factors
Under the influence of heredity, endocrine and other factors, some family members are relatively thin, but they have no organic diseases and belong to the weak constitution type. Its characteristics are: thin figure, slender neck, flat shoulders, flat chest, lower angle of sternal xiphoid process less than 90 degrees, full of energy, fully competent for study or work, but prone to various chronic diseases.
Mental factors
Due to emotional factors, mental anxiety, irregular life, overwork, lack of sleep and other reasons, physical consumption is greater than intake.
prescribe a diet
Irregular diet and lack of physical exercise. Lack of nutrition, especially protein ingredients.
How do thin people strengthen themselves?
According to several coaches in Lindong Health City, thin people should first find out what kind of thinness they belong to when doing bodybuilding. Because wasting is divided into simple wasting and secondary wasting. Simple emaciation has no definite endocrine disease, and secondary emaciation is caused by organic diseases of nervous system or endocrine system. If it is secondary emaciation, please do bodybuilding after recovery. If it is simply emaciation, then bodybuilding should pay special attention to the following issues:
◇ Reasonable arrangement of exercise
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50% ~ 80% of the maximum muscle strength). Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be done with all one's strength, the muscle tissue is deeper, the "excessive recovery" is obvious, and the exercise effect is excellent.
caution
Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. It is best to exercise under the guidance of professional coaches, so as to encourage each other, help each other and protect each other.
Lay the foundation
In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.
It is necessary to be focused and targeted.
After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
Practice less other events.
When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
Reasonable diet
Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
◇ Firm confidence and perseverance.
Thin people become strong and plump, not in a day or two, or a month or two. It is not good to practice "eating a fat man at a time" because of "a fever", and it is not good to lose confidence because of the wrong practice method and poor effect. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve it.
Is there any way to make the solid wood floor dry thoroughly in the shortest time? After the solid wood floor is laid, it must be exposed to the sun for at least 24 hours before it can be used, otherwise it will affect the use effect of the solid wood floor. Do not wipe the floor with a wet mop or corrosive liquid (such as soapy water and gasoline). To keep the indoor air circulation smooth, don't cover it with plastic paper or newspaper, so as to avoid the tarnish of the surface paint film after being stuck for a long time. If there are nails on the heels, you shouldn't walk on them. In humid and sultry weather, you can turn on the air conditioner or electric fan. After the completion of the project, the owner will contact the decoration measures and articles when he moves in, and then he will enter a trial and use stage, during which a series of problems may occur. The humidity in the room should not be too high. Keep the floor dry and clean. Wipe with a wringing cotton mop for daily cleaning: in case of stubborn stains. If a large area is flooded accidentally or the area is soaked in water for a long time, if there is water, dry it with a dry cloth in time and let it dry naturally. It is forbidden to dry or expose to the sun with an electric heater. Pay attention to avoid scratching the floor with heavy metal sharp tools, glass bricks, spikes and other hard objects during daily use; When moving furniture, don't drag furniture on the floor surface; Don't expose the floor to open flames, and don't put high-power electric heaters directly on the floor; It is forbidden to place strong acidic and alkaline substances on the floor; It is absolutely forbidden to flood for a long time. Exposure to strong sunlight for a long time, or the sharp rise and fall of indoor temperature may cause premature aging of solid wood floor paint, which should be avoided as far as possible. The owner also needs to maintain the decoration in the future long-term use, which requires the owner to understand the knowledge of use and maintenance after decoration. Insoles can be placed outside the door to avoid bringing sand or abrasive dust indoors. In order to maintain the beauty of solid wood floor and prolong the service life of paint surface. Wipe with a neutral detergent, and then wipe with a wringing cotton mop. Do not scrub with organic solvents such as acid, alkali solvent or gasoline. Pay attention to the dryness and humidity of the mop when cleaning the floor, and don't mop the floor when the mop is saturated with water. If you don't live in the installation place for the time being. When cleaning the floor at ordinary times, you can wipe it with a dry cotton mop. Don't hit the surface with heavy objects. Avoid direct sunlight on the ground. Until smooth and bright. Clean and vacuum the floor regularly to prevent sand or friction dust from accumulating and scraping the floor surface. If the outdoor humidity is greater than the indoor humidity, you can close the doors and windows to keep the indoor humidity low. If the outdoor humidity is less than the indoor humidity, you can open the doors and windows to reduce the indoor humidity.
Is there any way to recite English words and sentences in a short time? It is best to understand the meaning of words and sentences by rote+imagination.
I need money badly. Is there any way to earn 50 thousand in a short time? I can do whatever I want. Bank loans should be mortgaged with something.