How to build muscle

Developing strong muscles is the dream of many boys, but they are unable to fulfill this dream because they cannot find a suitable training method. In fact, muscle training is not something profound and complicated. In our daily life, some simple exercise methods can play the role of muscle training. Here I will introduce some simple muscle training methods, I hope it will be helpful to my friends.

Morning period: After getting up, eat some easily digestible food (such as 1 skim bread, 1 egg white) and a little milk, and then do morning exercises half an hour to an hour later. Morning session: Exercise one and a half hours after breakfast. Afternoon period: Start exercising two hours after lunch or two hours before dinner, and eat a small amount of easily digestible food half an hour to an hour before exercise. Evening period: one and a half hours after dinner and exercise must end one hour before bedtime.

A practical training plan should be developed based on the different muscle parts and goals of the exercise. The training of each part should be done in groups (the method of grouping varies from person to person). Each group should do their best, with high force and low repetition. Only in this way can the muscles grow. At the same time, there should be sufficient rest between groups. It is generally recommended to rest for one day after 6 days of exercise to achieve a balance between tension and relaxation, and gradual progress.

Warm-up exercises last about 10 minutes, enough to make your body sweat slightly. Through basic exercises on special strength exercises for the back, shoulders, arms and legs, it is recommended to use common equipment such as barbells and dumbbells to mobilize muscles throughout the body. Pectoralis major training: Lie on a fitness bench, hold a barbell with both hands to do push-ups or hold dumbbells with both hands to do chest expansion exercises. Common methods: bench press, incline bench press, dumbbell chest expansion

In fact, when doing muscle training, you also need to follow up with a nutritious diet and eat more protein-rich foods, such as eggs, fish, beef, etc. Just don't eat too much greasy food during exercise, otherwise the exercise will not help strengthen your muscles. During the exercise, you should pay attention to safety. It is best to have another person watching the exercise. This can not only correct mistakes made during the exercise, but also enable timely response measures to be taken in case of accidents.