First of all, gaining muscle is definitely much more expensive than losing weight. Under this premise, how much intensity is arranged depends on the physical condition of the demander. My personal standards may be divided into three categories, with push-ups as the standard, with three grades: less than ten, more than ten and less than forty, and more than forty.

If you have less than ten buddies (or sisters who are interested in muscles), you may need to start with the most basic upper limb muscle exercise, because without the support of upper limb strength, other muscle building exercises are difficult to complete. The simplest and most elementary thing is to practice push-ups first. Maybe beginners will say that if you can't do a few push-ups, you can't do a few for a long time. You can start with oblique push-ups. As long as you find a fixed place where you can hold your hands, such as the bedside or sofa, and do push-ups at an angle between your body and the ground, you can not only solve the problem that your upper limbs are not strong enough to do several things, but also play a good role in exercising your upper limbs.

If you can do more than ten push-ups and less than forty buddies (sisters), congratulations, you have entered the intermediate stage of fitness, and you are a person familiar with fitness. At this point, you usually encounter a bottleneck period, and you feel that you often exercise, but it has no effect. More likely, you just feel sweaty and need further money to stimulate you. For example, you can do push-ups on the wall, that is, you can hold the wall or chair legs with one hand. Furthermore, you need to change more exercise movements. For example, I often do push-ups, mainly to exercise my chest muscles and biceps brachii. You can change the position of your arm. For example, when doing push-ups, the arm moves down and is placed near the waist. This kind of action needs stronger upper limb strength and the support of the core cluster to complete, and can exercise upper limb muscles in more ways.

If you are a brother or sister who has done more than 40 push-ups, I believe that the general exercise methods can no longer meet your needs. If the above two exercises can be done at home by self-respect, I believe that people who come to the third realm can only help you achieve a breakthrough with the help of gym equipment. It is the best way to do high-intensity exercises such as bench press with the help of professional coaches in the gym.

Generally speaking, the intensity is arranged according to one's endurance. If you pull a muscle, it will be counterproductive, so be sure to pay attention to the method. If you are not sure whether your exercise method is correct, you can consult a professional fitness coach. I believe they will give you the most professional advice.