What are the best ways to build muscle?

Most male friends want to have a muscular body, which will give them a very standard body shape and make them feel confident. However, muscles are not easy to train. It requires a long time of effort and they are very easy to rebound. If you do not persist in exercising, your muscles will become loose. So let us learn the best way to train muscles.

1. In terms of exercise: Thin people should do aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training effects.

When thin people do bodybuilding exercises, it is best to participate less in other sports, especially endurance sports such as long-distance running, football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, don't do things that consume too much energy.

Many other activities.

2. Be focused and targeted: After 2 to 3 months of exercise, the physical strength of those who are emaciated will be significantly enhanced, and they will have more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently. As your muscle strength increases and your 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 exercise area, the better the exercise effect will be. If you persist in this way for another half a year to a year, your body shape will change significantly.

3. Reasonable diet: People can only gain weight when the energy intake is greater than the energy consumed. Therefore, the diet for those who are thin must be reasonable and varied, and they must not be picky eaters. In addition to eating meat rich in animal protein,

In addition to eggs and poultry, you should also eat more soy products, red beans, lilies, vegetables, fruits, etc. As long as the diet is nutritionally comprehensive and easy to digest and absorb, and coupled with proper bodybuilding exercises, you can become plump in a relatively short period of time.

4. Be confident and persevere:. It takes more than one or two days or one or two months for a skinny person to change his body shape from thin to strong, plump and fit. It won't work if you just do it for a short time or want to get fat in one bite. It won't work if you lose confidence because of wrong training methods and unobvious effects. Only by having firm confidence in victory, being prepared to endure hardships, and actively carrying out scientific, planned and persistent training with high spirits can you achieve final success.

The above article explains to us in detail some methods of muscle training. Muscle training is not very difficult, but first of all, it needs to be focused and targeted. Not only exercise but also a reasonable diet is required, so that muscles can be trained.