How to exercise and build muscle

Fitness has become a form of exercise that is increasingly popular among young people. It is common to see many white-collar workers heading straight to the gym after work, sweating it out and venting the stress of work while also building a good physique for themselves. Strong muscles show strength and represent positive energy, which has become a major aesthetic concept in today's society. So how do you exercise and build muscles? Today I will explain it to you in detail.

The main purpose of fitness is to develop developed muscles and good physique. Well-developed muscles can enhance your strength, endurance, explosiveness, etc., while also increasing your personal charm. These are practical muscles. Practical muscles are not the big ones like those in bodybuilding and tanks, but are solid, full, with smooth and perfect lines, giving people a sense of power and visual beauty. People who practice martial arts should pay more attention to this.

Training of different muscle types:

The human body is mainly composed of small muscles and large muscles.

Small muscles and single muscles contract in roughly the same direction and can be trained in different ways.

Large muscles contain many small muscles and need to be trained from multiple angles. Common deltoid muscles, pectoral muscles, and latissimus dorsi muscles. It should be trained at different angles to achieve fullness.

Example: chest muscle training. Lie flat on the ground to exercise the middle part of the chest muscles; put your hands higher than your feet to mainly exercise the lower part of the chest muscles (the palms are about 40CM higher than the feet); put your hands low and feet high to exercise the upper part of the chest muscles (the feet are about 60CM higher than the palms). Similarly, the deltoid muscle and latissimus dorsi...

Daily life precautions

1. Diet: Drinking more water can help muscles eliminate waste. Be careful not to eat too much spicy, greasy, raw or cold food for three meals a day. This is the only way to maintain good intestinal function, and pay special attention to protecting the liver, because the liver is mainly responsible for the digestion of protein. If possible, pay attention to clearing away heat and fire (summer and autumn)

2. Regular lifestyle: quit late-night snacks and junk food. These bad habits will hinder muscle growth and even consume existing muscles. This requires a certain amount of willpower (I have also seen people who often go to the gym and eat several eggs every day but don’t grow any muscle because they stay up late every night).

3. Eat more fruits and vegetables and high-protein foods such as eggs, beans, milk, fish and meat.

4. Persist for a period of time without interruption. Once every two days. The effect can still be seen if comparison is performed every week.

5. Get enough rest. Ensuring 8 hours of sleep a day is necessary for muscle growth. In summer, it is best to take a lunch break for half an hour to an hour.

6. People who are obese should lose weight appropriately, especially training their abdominal muscles.

I believe that through my explanation above, everyone will be more confident in muscle building. And when you are in the gym again, you will be more comfortable with it. But I still want to remind everyone that muscle building cannot be achieved in a day or two, so you must persist in exercising and not get tired. Also, be careful not to increase the amount of exercise due to impatience for quick results, which would result in exceeding your ability.