You are very thin. Are you thin without muscle or muscle and fat?
If it is the latter, you should be lucky, otherwise you will lose fat first and then gain muscle, but if the fat content is not much, it is unnecessary, because you are not a professional. If you mean a stronger body, then go straight to the point: gain muscle!
First of all, you should get rid of two habits in your life:
1 staying up late is one of the biggest obstacles for you to gain muscle. Without enough sleep, even if your training and nutrition can keep up, it is difficult for you to gain muscle!
Now you must go to bed before 12 every day to ensure at least 7-8 hours of quality sleep! This is very important. If you really want to stay up late, don't let yourself be too tired!
There is a big problem with your diet: if you eat poorly and irregularly, your metabolism will definitely be chaotic. How does your body arrange nutrition for your muscles?
During the training, you should ensure 5-6 meals a day. Why do you eat so many times?
Goal 1: Let your body have uninterrupted energy supply. Muscle growth comes from the long-term non-training period and keeps growing, so you should ensure that 1 day is not short of nutrition!
Goal 2: If you eat too much at a meal and consume too many calories, not only can you not meet the needs of muscle growth, but the excess will also exist in the body in the form of fat. You don't want to gain weight.
"The main meaning is to distribute the materials needed for a day evenly among these meals", remember! !
I am here to tell you about nutrition:
The most important things that bodybuilders (that is, the body direction you want) need to grow muscles every day are: 1, protein 2, carbohydrate 3, calories consumed in daily exercise and daily life!
Protein: Weight (KG)*2 (in grams): For example, I need 70*2= 140 grams of protein every day for 70KG!
Carbohydrate: weight *4 to 6 grams: 70 * 5 = about 350 grams!
Heat energy: about 50 times of body weight: 70 *50 = 3500 calories.
Conversion method of calories: 1G protein = 1G carbohydrate =4 calories.
1 calorie (also called heat) = 1000 calories = 1000*4. 182 joules =4 182 joules.
The data is finished, and now it's the source of these substances:
Protein origin: egg white, red meat (beef, pork, fish, chicken breast, shrimp, etc. ), milk, soybeans, tofu, etc. Generally speaking, 1 egg only contains about 5g of protein, and 100g of lean beef contains about 20-25g of protein! However, there is also a whey protein powder for fitness, which is a good source of protein, and it is faster and easier to absorb!
Sources of carbohydrates: whole wheat bread, steamed bread, rice, fruit (often eating bananas), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are my usual foods, and potatoes and sweet potatoes are better sources!
If there are calories, you can search the food calorie content table!
But it should be difficult for you to master these things now, so keep it simple.
You must ensure that you consume at least 20g of protein and 80-100g of carbohydrates for each of the five meals every day!
The two most important meals are breakfast and a meal to be supplemented immediately after training. Make up all these two meals, or you will get twice the result with half the effort!
Next is about training: (it's really hard to write)
To have a strong body, weight-bearing training is a must!
You should be qualified to go to the gym, right? Get a fitness card if you can. The advantages are:
1, under the guidance of the coach.
2, there is a training atmosphere, you can make some fitness friends and help you train.
3, some actions don't know how to do, you can learn by watching others demonstrate actions!
4. The gym is well equipped and all muscles have training equipment. If you want to have a perfect physique, you must go to the gym.
But his shortcoming is that the annual fee is not low, and the general gym is basically an annual card of thousands of dollars!
If you want to save some money and have space at home, you can spend some money to buy a set of equipment yourself. My home is too far from the gym, so I spent less than 2000 yuan to buy a set of equipment, which can meet some of my basic training! But the disadvantage is that the advantages of going to the gym are gone! If you want to buy, contact me again and I will tell you what to buy!
Test it yourself! Economy and convenient transportation, go to the gym!
Look at your idea, you mainly want to make your upper body stronger and look strong, and it is not obvious to wear pants on your lower body! But I don't recommend this, and you should practice the lower body, so that you can be more balanced! To look better!
The upper body muscles and training methods are as follows:
1. pectoralis major: barbell training method: flat barbell bench press, upper inclined barbell bench press, lower inclined barbell bench press!
Dumbbell training methods: flat dumbbell bench press and bird, tilt dumbbell bench press and bird upward, and tilt dumbbell bench press and bird downward.
Why do you want barbells and dumbbells? Barbells practice large muscle groups, and dumbbells assist small muscle groups, carefully crafted!
The same effect!
In addition to these two kinds, when you go to the gym, there will be cross-chest pliers and butterfly machines, which are also machines for carving fine parts of chest muscles!
I will write to you at the end about how to train with these movements! Actually, it doesn't matter if I don't write this, because if you go to the gym, someone will teach you!
If they don't understand what they are teaching, I suggest you buy some magazines and Mr. Bodybuilding, which are usually sold at newsstands. It is comprehensive and contains nutrients, but it can't be copied completely. Because this magazine was written by foreigners and translated by China, they mainly wrote about foreign physique, but many people in China can't reach that state, but those pictures tell you how to train your movements. That must be right.
2。 Dorsal muscle: it can make you the most critical part of the inverted 3-angle.
Actions: high pull-down, rope rowing, barbell rowing, dumbbell rowing, wide grip pull-ups and narrow grip pull-ups
3, shoulder muscles: divided into deltoid muscles and trapezius muscles, but also the main body of the inverted 3-angled figure, which can make your shoulders wider!
Action:
Training deltoid muscle includes: head barbell pressure, head dumbbell sitting pressure, side lift and oblique side lift, which are four actions I often use, as well as rowing upright, but I use them less! Because after every exercise, there is not much strength!
Training trapezius muscle: trapezius muscle is a muscle from neck to shoulder to tail, which looks more masculine after training! Ordinary people don't, only people who engage in bodybuilding or fitness will!
The action is simple: barbell shrugs, dumbbell shrugs! It's very weighty!
4. Arm muscles: 2 heads and 3 heads
2 head muscles: barbell bending (most important) priest bending, dumbbell bending! These are three classic moves! For the time being, you just need to practice these three!
Head muscle: supine arm flexion and extension (my favorite exercise), under the rope (there are two kinds of grip devices, both of which need to be practiced)
Narrow grip flat bench press, these three are classics!
Finally, the abdominal muscles: In fact, as long as your fat content is low enough, everyone can see the abdominal muscles, but if it is obvious, you still need to train the abdominal muscles to grow up, so that you can see them more clearly. But during our muscle gain, the abdominal muscles are not obvious, because the fat has also increased relatively! It is difficult to gain muscle and lose fat! You can only choose one at a time to gain muscle and lose fat!
Training method: weight-bearing sit-ups, weight-bearing belly roll, belly roll! These two can build your abdominal muscles!
Now write down the number of trainings.
Basically, you only need to exercise 1 to 2 parts a day.
I am used to practicing only two heads and three heads a day.
Only practice 2 shoulder muscles a day.
Give your chest muscles a day to practice alone.
Back muscles are also practiced alone for one day.
Then the legs are also practiced alone for one day.
Abdominal muscles depend on their endurance. As long as it doesn't hurt, you can join the training at any time, because abdominal muscles recover faster than other muscles. I suggest that other muscles should be trained at least four days apart, because this muscle is growing during the break. If you practice at the same time, it will not grow but destroy muscle tissue! It's counterproductive! So it is enough to practice 1 muscle mass once a week, except for abdominal muscles! ! ! !
Try to arrange 12- 16 groups of this kind of muscle training every day within your own ability. Each group arranged 8- 16 training sessions.
In other words, a muscle basically needs to be practiced more than 100 times, but it varies from person to person. Beginners can appropriately reduce the amount of training, and then reach such a training amount after getting used to it, mainly to make the muscles trained that day reach a state of exhaustion!
More times. Let's talk about the weight of training first.
If you are heavy, you can warm up the first few groups with lighter weight. Generally, it is best to warm up for 5- 10 minutes, and then start to gain weight when the body is slightly sweating, and increase it bit by bit!
When you can lift the weight more than 8 times at a time, it proves that the weight is light and can be increased. If it happens to be only 7-8 times, increase the weight of 2 groups. When the weight can only be lifted 4-6 times, you should reduce the weight and do it repeatedly until the muscles are completely exhausted and sore, which is what we call a strong pumping feeling! Try to train to this state every time! ! ! Muscle can grow faster! !
One more thing, of course, is to let the muscles rest between groups! It also depends on your situation! 30 seconds -2 minutes, but the shorter the break, the better. As long as the heart rate is relatively stable, you can continue to train the next group!
Training time should not be too long, an hour or so is enough! !
Well, these are the basics. If it is a high-level exercise, you need to add some nutritional supplements! This will make your training results more effective!
I often eat whey protein powder, creatine and branched-chain amino acids, which are helpful for your muscle growth and hinder muscle decomposition! These supplies are also basic!
Hey, I wrote it again. . . . . Really tired! I can't understand it for a while, so I have to digest it slowly! These are just some basic things. If you still want to know, please ask again! !