How to build muscle

Many of my friends have a lot of fat on their bodies, which makes their muscles look shapeless and gives people a very bloated feeling. For those who want to build muscle, if their fat content is high, they can burn fat through proper weight training and finally build strong muscles. The best way to burn fat is to do aerobic exercise, such as cycling, swimming, running, etc. During the exercise, fat will be burned and muscles will gradually become more prominent.

Superset method: Alternately exercise the three antagonistic muscles (thoracic and back muscles, biceps and triceps, quadriceps and biceps femoris) without resting between sets. In this way, each part can recover while exercising another part, and the calories consumed are far greater than traditional interval training, forcing the body to use fat for energy.

Giant Set: Choose three or four completely different exercises to string together a giant set, such as biceps, calves, back and chest, one set each, without rest in between. Then immediately repeat several cycles. This way, each part of the body has enough time to recover, and the energy consumed is greater than that of confrontational combination exercises, which can better sculpt muscle lines.

Continuous tension method: requires the muscles to remain continuously tense during the movement. When pushing up, you should do peak contraction. When squatting, do not stand up straight, so that the muscles always resist the weight instead of supporting the weight with the bones. When returning to any movement, be sure to control the lowering of the weight and do not give the muscles any chance to "catch their breath".

"Stretch" training with medium and small weights: Arrange "stretch" exercises in the second half of the training of a part. Do it 12-15 times with standard movements, and the weight should be 60%-70% of the maximum weight. Because the movement standards are high, it has a good effect on beautifying muscle shapes while depicting lines.

During muscle training, you must try to reduce the intake of fried and other greasy foods, and use less oil when cooking. Pickled foods are high in salt and easily absorb water, which is not conducive to the portrayal of muscle lines during exercise. Therefore, you should not eat, or eat less, foods with high salt content during exercise.