How to strengthen your body and build muscle

How to strengthen your body and build muscle? Having a healthy and strong body is the normal pursuit of every man. The body is the capital of revolution. Only with a strong body can we better cope with emergencies at work and protect our families and children. A fit body can add a lot of points to you in the workplace and in life. So how do we strengthen our body and build muscles?

Cardiopulmonary function training plan: (improvement of cardiopulmonary function is very beneficial to muscle growth) 2-3 times a week, 30-60 minutes each time, heart rate controlled at (220-your age) x 80% 2: Strength training plan reference A. Jogging warm-up for 10 minutes B. Stretch the target muscles (using static stretching)

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle growth. Seated leg press 4 sets x 10-12 times Smith squat 4 sets x 10-12 times Leg curl 4 sets x 10-12 times Sit-ups 4 sets x 15-20 times Incline sit-ups 4 sets x 15-20 times Supine twist sit-ups 4 sets x 15-20 times (exercise abdominal oblique muscle movements) Hanging leg raise 4 sets x 15-20 times

Day 3 Chest and Shoulder Training: Lying Barbell Press 4 sets x 10-12 Lying Dumbbell Press 4 sets x 10-12 Incline Dumbbell Press 4 sets x 10-12 Incline Dumbbell Fly 4 sets x 10-12 Seated Dumbbell Fly 4 sets x 10-12 Seated Dumbbell Press 4 sets x 10-12 Standing Dumbbell Fly 4 sets x 10-12 Standing Dumbbell Lateral Raise 4 sets x 10-12

Day 5 Back Training Roman Chair Push-ups: 4 sets x 10-12 reps T-bar Rowing 4 sets x 10-12 reps Wide Grip Pull-ups 4 sets x 10-12 reps Curled Leg Deadlifts 4 sets x 10-10 reps Front Neck Pulldowns 4 sets x 10-12 reps

Day 7: Bicep and triceps training: Seated dumbbell alternating curls 4 sets x 10-12 reps; One-arm dumbbell behind-the-neck flexion and extensions 4 sets x 10-12 reps; EZ bar barbell curls 4 sets x 10-12 reps; Rope presses 4 sets x 10-12 reps. There is an instructional video on Tudou called "Men's Bodybuilding" (3 episodes in total) which talks about machine fitness for your reference.

The Great Wall was not built in a day, and strengthening our bodies and muscles is not something that can be accomplished easily in a day. It requires us to persevere and complete it seriously without any delay. In addition, unreasonable fitness methods will also cause harm to the body itself, so you can also go to the gym to find a coach to make a plan based on your actual situation, which will have a multiplier effect.