How to build muscle?

If you have muscles on your body, your figure will not be bad. Many friends want to have a healthy body and muscles. What should they do? Muscles are not something you can have just by wanting them. They are developed through unremitting efforts. If you want to have healthy muscles, you need to master the corresponding methods. How can you build muscles? Exercise and diet are indispensable. I believe you will know after reading the following content!

A good figure is achieved through training. If you want to build muscles, you can try the following training methods: focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, etc., and adjust the amount of exercise at any time. In addition, the muscle groups in the same part can be trained by different movements and different equipment, and the trained muscle groups must contract independently. As muscle strength increases and movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your spirit (mind) should be concentrated on the part being trained, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness and heat in the muscles of the exercised part, the better the exercise effect will be.

Secondly, you also need to pay attention to your diet: choose high-quality protein sources, such as eggs, milk, meat, poultry, etc., which should account for more than half of the total daily protein. For plant-based protein, isolated and extracted soy protein powder will be more effective because it contains less plant fiber that hinders absorption. As for which method is better, eating meat or drinking milk, people who value efficiency can try drinking high-protein milk powder (such as Sanduo milk protein, whey protein), which will increase the protein intake than drinking ordinary fresh milk or eating meat, and the absorption and utilization rate is also better.

A good figure is the result of a combination of exercise and maintenance. In addition to choosing scientific and effective methods, before muscles are formed, we must also pay attention to perseverance and persistence. We need to pay more attention to diet. Diet and exercise are the key to a good figure. Both are indispensable!