How to exercise muscles? Exercise has always been popular. Exercise will not only make your body more perfect, but also exercise your muscles. So how to exercise to build muscles? The content of this article is how to exercise muscles, hoping to help everyone!

How to exercise muscles 1, how to exercise muscles

Exercise method: wrap the exercise belt slightly above the knee and lie on your side. Keep your upper body straight, hold your head with one hand and put the other hand in front of you to keep your balance. Then keep this posture and slowly lift one leg like a leg apart, then change legs and repeat the exercise.

Exercise method: Fix the two ends of the exercise belt on a chair or furniture at the same height as the ankle, then fix the headquarters of the exercise belt on the heel, lie prone, and naturally place your arms under your face. Then slowly pull the calf to the hip direction, slowly put it down after 1 second, and repeat the leg changing action.

Exercise method: separate your feet, sit on the ball, slowly move your center of gravity forward, press the ball with the strength of your hips and waist, and lean back. First turn your waist and abdomen to the right, then roll the ball, then turn left, and repeat this action. Note: you can move slowly and turn your waist and abdomen left and right by the inertia of the ball.

2. What can I eat to gain muscle?

Eat more quality meat, usually eat more quality meat, what is quality meat? That is, meat with high nutrition and low fat, such as chicken, mutton, fish, beef and lean pork.

Take enough protein, eat more eggs and milk. Eggs and milk are rich in protein, and protein can be effectively transformed into muscle. Therefore, it is necessary to replenish protein needed by the body in time every day.

Vegetables and fruits with high vitamin content. At the same time of high calorie and high protein, it is also a supplement to vegetables and fruits with extremely high vitamin content, so that the body can get comprehensive nutrient absorption and reach the best state.

3. Precautions for muscle exercise:

According to the basic principle of muscle strength exercises, master the amount and frequency of exercise, so as to achieve moderate muscle fatigue in each exercise, and have appropriate intervals to fully recover the muscles after each exercise, usually once a day or once every other day.

The effect of muscle exercise is closely related to the subjective efforts of practitioners, and patients need to fully understand, cooperate and master the main points of exercise. Always encourage and show the effect of practice in time to enhance their confidence.

Muscle strength exercises should not cause obvious pain. Pain is often a signal of injury, which reflexively causes the inhibition of anterior horn cells, hinders muscle contraction and cannot achieve the effect of exercise.

How to have a good fitness effect

Exercise preparation should be carried out before fitness. We often see athletes do two things before a competition. First, try to keep yourself calm. Second, try to relax the muscles of the whole body and do some soothing and gentle body swings and preparatory actions such as reaching out, stretching, kicking and stepping. These "psychological warm-up" and "physical warm-up" are necessary lessons before fitness. Only by making these preparations can we ensure the effect of fitness.

Enough is enough when exercising. The effect of fitness is by no means a day's work, its effect is slowly presented. Therefore, we must not be too eager to exercise and expect to achieve the expected results overnight. This kind of fitness that forces oneself to increase the intensity beyond the limit of physical fitness, the metabolic level of the body is higher than that of the human body, and the waste produced by fitness cannot be discharged from the body, so people will feel tired and uncomfortable, unable to persist in lasting fitness, and will cause damage to the body over time. Therefore, it is necessary to ensure that the intensity and degree of fitness are moderate and step by step.

Choose the right time when exercising. According to relevant research, the best time for human body-building is generally 5-8 am or 3-9 pm, and these two time periods have the best fitness effect.

Daily fitness and diet methods of white-collar workers

Get up in the morning. Don't get up in a hurry in the morning A bed is a good place to exercise. First do, stretch, sit up straight and move your neck, and do a set of head movements. Divide your heads into four groups.

Then move your waist, hold your hands back and forth four times, and divide them into one group and make two groups. Finally, sit-ups. There are many ways to do this. If it is general fitness, follow the most common. If you add some difficulty, you can bend your legs together or lift your feet.

The main principle of daily diet is to reduce fat and gain muscle. We can take protein food as 60% and carbohydrate food as 40%. In addition, you should not fast and eat less. Eat more and drink more water, eat less and eat more to help us metabolize.

Breakfast: 2 steamed buns, 1 cup of milk, 1 boiled egg. Then 10 can eat 1-2 whole wheat bread and a banana in the morning. You can eat rice or noodles with vegetarian dishes for Chinese food until you are 8-9 minutes full. You can eat two whole wheat breads and half a cup of milk at five o'clock in the afternoon.

How to exercise muscle lines 1. push-up

When there is no bar dumbbell, push-ups can be regarded as the simplest magic weapon to practice chest muscles. Doing push-ups often can also keep the volume of chest muscles, which is especially meaningful for middle-aged bodybuilding.

Second, the breath of bench press.

Inhalation during exertion can increase the amount of myoglobin and glycogen for energy storage, and make muscle capillaries larger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct bench press breathing method is to inhale when the barbell is pushed up and exhale when the barbell is put down.

Third, the speed of lying down.

The application of rapid contraction (1-2 seconds) and slow extension (24 seconds) contradicts Wade's law of slow continuous tension (forced contraction for 4 seconds, recovery for 2 seconds). The author's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable.

Fourthly, the influence of triceps brachii on pectoral muscles.

While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles. Usually the weight of bench press should be three times that of triceps.

Fifth, use the horizontal bar to make the back of the head pull-ups.

Do 4 groups every day, 5-8 in each group, and add more slowly! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups at the back of your head (imitating the horizontal bar). This action seems simple, but it will be effective if you do it too much!