How can I grow muscles by exercising at home?

For some friends who want to exercise, they always hope to build a body of beautiful muscles. It is very good to have such an idea, but they must do it step by step. It is impossible to eat a fat man in one bite. If you want to build a body of beautiful muscles, you must first pay attention to diet. You should eat more foods that are conducive to the growth of muscle fiber tissue, such as beef, salmon, eggs, etc. In addition, you must carry out targeted training and exercises for different parts of the body, which will help to grow muscle tissue.

What to eat to grow muscle

1. Eggs: Muscle fibers are mainly composed of protein. If you want your muscles to grow, you must have sufficient protein intake. Eggs are at the top of the protein food list. The protein they contain is the most capable of satisfying the body's protein needs and is relatively easily absorbed and broken down into amino acids, which serve as raw materials for muscle growth. Eggs also contain healthy fats, saturated fats, lecithin, etc., all of which can help muscle growth.

2. Lean beef: Too little saturated fat intake will harm the levels of hormones such as testosterone and insulin-like growth factor, which can help grow muscles, so the saturated fat contained in lean beef can help muscle growth.

3. Salmon: Salmon is rich in protein and omega-3 fatty acids. In addition to protein which can help muscle growth, omega-3 fatty acids, a healthy fat that can reduce swelling and pain and help muscle repair, can help inhibit cortisol. When cortisol levels drop, testosterone levels will gradually increase, thereby helping muscle growth.

4. Yogurt: Yogurt is rich in protein and calcium.

What are the principles of muscle training?

1. Do muscle training every other day: The worst thing about muscle training is forcing and stopping. Muscles are prone to injury if you force yourself. Similarly, after 2 to 3 days, if there is no exercise stimulation, the exercise effects of the previous period will gradually fade away. Therefore, muscle exercises can generally be performed every other day.

For fitness enthusiasts who have time to exercise three times a week, they can divide the body into several combinations for exercise, one large muscle group plus a small muscle group each time, and train each muscle group thoroughly. For example, you can exercise your chest muscles and triceps on Monday, your back muscles and biceps on Wednesday, your leg and shoulder muscles on Friday, and rest on Tuesday, Thursday, and Saturday to allow your muscles to get adequate rest and nutritional supplements.

2. Muscles should be trained alternately: The development of muscle strength and volume is closely related to training intensity. Alternating exercises are more conducive to the growth of muscle volume and strength.

For example, in the bench press and triceps pushdown exercises, the triceps are the prime mover. If the practitioner does the triceps push-down exercise immediately after doing the bench press, he can overcome 30 kg of resistance. If he completes a set of standing elbow flexion and extension exercises between the two sets of exercises, he will be able to overcome 34 kg of resistance when doing push-down exercises because the fatigued triceps have recovered to a certain extent.