How to build muscle?

Muscle training can not only help us shape a perfect body, but also effectively improve our own physical fitness. We can do some dumbbell exercises, about 8 to 12 in each set. You can rest for a few minutes, and then continue to do it. Try to do it for about an hour every day to achieve good muscle training effects. Let's get familiar with how to exercise 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 exercise results.

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, do not do other activities that consume too much energy.

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.

The above introduces us to scientific ways and methods of muscle training. You can try to adopt them. Doing more muscle training methods can also help us achieve the effect of cultivating sentiment. For female friends, doing some yoga exercises is a very good way to exercise muscles and shape the body.