How to build muscle

Muscle training is something that many male friends are doing. Through muscle training, we can become macho men, and through muscle training, we can have a perfect body. This is also what many male friends want most, but in normal times we have no other way. We can only achieve it through long-term persistence in exercise. So, how to train muscles? This is also what many beginner friends want to know. Let’s learn about it together.

1. The first thing to do is to take 45 minutes every day to exercise. First, you should do aerobic exercise, such as running and jumping rope for 10 to 15 minutes. This will allow the muscles to fully come into contact with oxygen, which will also massage various organs.

2. Then do anaerobic exercise, you can practice with dumbbells, push-ups, do 8 to 10 sets a day, each set until the muscles can't hold on anymore, the interval between each set is 1 to 2 minutes, during this time you should stretch the muscles to allow them to fully breathe aerobically. You should do it every day, but don't exercise the same part of the muscles every day. The same part of the muscles should be exercised every other day because it needs sufficient rest. For example, if you practice push-ups today, you should exercise your chest muscles tomorrow.

3. Sit-ups (to exercise the abdominal muscles). This is very special and requires daily persistence, at least 60 sit-ups a day. It can be divided into 3 groups, 20 sit-ups in each group, with 1 to 2 minutes interval between each group.

4. In fact, when you are most tired is when your muscles are stretched the longest. Persistence is the most important thing. If you follow my method, you will see obvious improvement after a month. When exercising, imagine that you are strong. Psychological suggestion also has a promoting effect. The best time to exercise every day is from 3 to 8 pm, which is the best time to exercise.

5. Increasing intake can also promote muscle growth. First of all, during the exercise period, you must eat more than before. If you want to grow muscles, you must eat more protein-rich foods, such as milk, eggs, and fish.

The above is an introduction on how to train muscles. We can choose the appropriate training method according to our physical condition. Generally, after long-term persistence through the above method, we can slowly build muscles. We just need long-term persistence and correct methods, and we must also pay attention to a proper diet at ordinary times.