How can beginners exercise to grow muscles

Muscle building has become a very fashionable topic nowadays. In our lives, we often find that more and more people are participating in fitness. However, from their fitness methods, we can also find that among these people, most of them are still just novices. I discovered and learned that in order to grow muscles better, beginners often take the wrong approach when exercising, causing muscle damage, which is not worth the effort. Today we will talk about how beginners can exercise to grow muscles.

As a beginner, it is very necessary to have a scientific fitness guide. The first thing that needs to be pointed out is that from the beginning of fitness, you'd better cultivate and correct your lifestyle habits. Drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, and don't smoke or drink.

A complete fitness program should include eating (diet), training (training), and sleeping (sleep). Training consists of three main parts: cardiopulmonary, strength, and flexibility.

Start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and in between are 40-50 minutes of strength training. The main strength training includes: 1) Back: pull-ups (pull-ups in front of the neck); 2) Chest: flat bench press (seated chest press); 3) Legs: barbell squats (Smith squats); 4) Shoulders: barbell presses (dumbbell presses); 5) Arms: barbell curls (dumbbell curls); 6) Abdomen: sit-ups (sitting leg raises). Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage. Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak, etc. Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a 30-minute nap. By the way, try to arrange training time in the afternoon to evening, because the human body's physical strength and flexibility are at their best during this period.

How can a beginner exercise to grow muscles? After reading the introduction above, I believe everyone already has a good understanding of how a beginner can grow enviable muscles. The healthy growth of muscles is not a matter of overnight. Most of the time it requires long-term exercise and full cooperation in exercise, rest, and diet to make your muscles more attractive.