Muscle training follows 7 key points on how to train muscles

　　muscle exercise Follow 7 Key Points

　　1. Reasonably arrange the amount of exercise

　　The arrangement of exercise volume is one of the important aspects of scientific exercise. Practice has proved that people who are emaciated should exercise at a moderate amount (per minute heart rate Aerobic exercise between 130 and 160 times is appropriate, and the weight of the equipment is preferably moderate load (50% to 50% of maximum muscle strength). The schedule can be practiced three times a week (once every other day), for 1 to 1 and a half hours each time. Practice 8 to 10 movements each time, and do 3 to 4 groups of each movement. The method is to contract quickly, pause briefly, and stretch slowly. Continuously perform a set of movements for about 60 seconds, with a 20 to 60 second interval between groups, and a 1 to 2 minute interval for each movement. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times per group cannot reach 8 times, the weight can be appropriately reduced. ； The last two movements, which must be completed with all your strength, stimulate the muscle tissue deeply, and the over-exertion recovery is obvious, and the exercise effect is excellent.

　　2. Pay attention to safety

　　The equipment for bodybuilding exercise has a certain weight. Not only do you need to prepare and organize the equipment before and after exercise, but you also need to check whether the equipment is firmly installed to prevent accidents. When exercising, pay attention to whether the weight is appropriate and do not do exercises that are beyond your ability. When using heavy equipment such as barbells, someone must protect you. It is best to exercise together so that you can encourage, help and protect each other.

　　3. Lay a good foundation

　　In the initial training stage (2 to 3 months), it is best for people with weight loss to attend a bodybuilding training class to learn exercise in order to master movement techniques correctly and systematically and comprehensively improve their physical fitness. Pay special attention to the exercise of muscle strength and endurance, gradually improve the body's adaptability, and lay a good foundation.

　　4. Be focused and targeted

　　After 2 to 3 months of exercise, the emaciated person will have significantly stronger physical strength and more energy than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid muscles, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, etc. The amount of exercise should be adjusted at any time. In addition, the same part of the muscle group can be exercised using different movements and different equipment, and the muscle groups must be contracted individually. With the improvement of muscle strength and movement coordination, the effect of exercise will become more and more significant. Under normal circumstances, the exercises should be changed every one and a half to two months. In addition, when exercising, your mind (thoughts) should be concentrated on the parts being practiced, and talking, laughing, listening to music, etc. should be avoided. The stronger the sense of soreness, swelling, fullness, and heat in the muscles of the trained area, the better the exercise effect. In this way, if you persist for another six months to one year, your body shape will change significantly.

　　5. Practice less other projects

　　When emaciated people perform bodybuilding exercises, it is best to participate less in other sports, especially endurance sports, such as long-distance running, playing football, and basketball. Because these exercises consume more energy, they are not conducive to muscle growth, and they will make you lose weight as you practice. In addition, do not do other activities that consume too much energy.

　　6. Reasonable meals

　　Only when the energy intake is greater than the energy consumed can a person become fat. Therefore, the diet plan for emaciated people must be reasonable and diverse, and no partial eclipse should be allowed. In addition to eating meat, eggs, and poultry that are rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables, fruits, etc. As long as you eat a nutritious diet that is conducive to digestion and absorption, plus appropriate bodybuilding exercises, you can become plump in a relatively short period of time.

　　7. Keep firm confidence and persevere

　　It takes more than a day or two or a month or two for an obese person to transform his body from thin to strong, plump and toned. The practice of trying to eat a fat man in one bite is not enough, nor is losing confidence due to incorrect exercise methods and insignificant results. Only by firm confidence in victory, being prepared to endure hardships, and actively carrying out scientific, planned, and unremitting exercise with high emotions can we achieve final success.

　　How to exercise muscles in various parts of men

　　1. Abdominal muscle exercise

　　The abdominal muscles are perhaps the most important muscles for a man to have sex. The most commonly used sit-ups strengthen the abdominal muscles. Lie on your back, bend your knees, cross your arms in front of your chest or fasten them behind your neck for support, and slowly raise your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for three counts, then relax and repeat as many times as is comfortable for you. Slowly increase the number of times according to personal practice conditions.

　　2. Hip and groin flexibility exercises

　　The point of this part of the exercise is flexibility, not strength. The following two exercises can help accomplish this.

　　The first exercise. Sit on the floor with your feet together, your legs bent, your knees apart, and your elbows between your knees to reach your ankles. Then hold both ankles and touch the soles of the two feet, bend the body slightly forward, and at the same time press the two knees with both elbows, and slowly press the two knees toward the floor. When you feel a stretch in your groin, stop and hold this position for a few seconds. Relax and repeat this movement 2 to 3 more times. When doing this, make sure your movements are very gentle.

　　3. Shoulder exercises

　　This move isn't just about building strength in your shoulders (which you can do with weights and pull-ups), but it's also about increasing flexibility. Turning and rolling on the bed requires flexibility in the upper, lower, and left sides of the shoulders. For best results, stretch your arms straight forward, grab your left wrist with your right hand, stretch your arms above your head, and push back slightly until you feel a slight pull in your armpits. Hold this position for 5 counts, then relax your arms and repeat this movement one or two more times.