People's first confidence comes from physical strength. Thin people will never have real self-confidence at any time, so strengthening fitness training can greatly enhance their self-confidence and perseverance.
Today, Bian Xiao recommended a set of chest exercises and a set of muscle-building meals for everyone. We all know that fitness is? Practice three points and eat seven points? If you can't keep up with the training rhythm, you will not only develop a weak and strong body, but also develop your own body. Therefore, every bodybuilder must work hard on nutrition to ensure that the nutritional energy of the body can keep up with the intensity of training.
The following five chest muscle thickening exercises+muscle building exercises that eat Luofei fish, do 3-4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (safety protection must be done when doing heavy training).
Action 1? Heavy weight flat barbell bench press, the weight gradually increases, 8-6 times in each group.
Action two? Heavy weight flat dumbbell bench press, constant weight, each group 10 times.
Action three? Up-sloping dumbbell birds, the weight gradually increased, each group 12- 10 times.
Action 4? The sitting apparatus pushes one side of the chest with constant weight, each group (each side) 10 times.
Action 5? The standing rope is clamped at a high place to fix the weight, each group 10 times.
Muscle-building meal exercise
High-protein tilapia can be eaten with various vegetables and simple, quick and delicious methods, and can be eaten with carbohydrates such as rice/brown rice.
Tilapia is not only high in protein, but also fresh and tender, with very high nutritional value. Reasonable collocation of nutrients, carbohydrates, protein and vegetables required for body and muscle growth are indispensable.
Before preparation, you need-tilapia, salt, onion, olive oil, spices, pepper, water, lemon (lemon juice), asparagus, small tomatoes (tomatoes)-the amount you need is completely adjusted according to your own situation.
1- Put the tilapia into a baking tray and pour a small amount of olive oil on the tilapia evenly.
2- Sprinkle salt, pepper and spices evenly on tilapia.
3- Make sure the tilapia is covered with seasoning, and put the baking tray with tilapia in the oven 15 minutes.
4- Cut tomatoes/tomatoes into small pieces, put them in a baking tray, pour a little olive oil and some spices, and then put them in the oven.
5- cut onions.
6- Add a little olive oil to the pot, first cut the onion and stir fry, then put the washed asparagus into the pot and stir fry with the onion, and add a little salt and pepper (the amount needed depends on your own situation).
7- Take out the cooked rice and put it in each lunch box in turn, and then take the tomatoes out of the oven (the amount needed is also based on your own situation).
8- Pour lemon juice/lemonade into the pot.
9- Put the prepared food into each lunch box according to the amount required for each meal every day (specifically, how many meals to eat every day, depending on your own situation) and put it in the refrigerator for refrigeration, so as to quickly replenish nutritional energy after each training.