Two tips to teach you how to become a perfect muscular man

　　Build muscles according to your ability

　　To increase muscle size, strength training is essential. a lot of male Easy to choose heavy weight equipment exercise , thinking that the heavier the weight, the better the training effect. Experts point out that when thin people perform strength training, heavier is not better. It is most appropriate to choose a medium-to-upper weight (equivalent to 50% to 65% of the maximum weight they can bear). This can not only perform more repetitions and sets, but also stimulate the muscles sufficiently. This kind of exercise will break down the protein in the muscles to the greatest extent, destroy the muscle fibers, and leave room for the muscles to grow.

　　Those who are emaciated can first carry out moderate exercise, every minute heart rate Aerobic exercise between 130 and 160 times, supplemented by medium-load equipment training. The schedule can be practiced three times a week (once every other day), for 1 to 1.5 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.

　　The duration of a continuous set of movements is 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 in a row. If the number of times in each group cannot reach 8 times, the weight can be appropriately reduced. The last two times must be done with all your strength to complete the action.

　　rationalize diet

　　If a thin person eats, drinks and overeats without scruples just to gain weight, it will only add too much fat to the body, which is not conducive to health. healthy . Experts suggest that people with weight loss must follow the principle of eating multiple meals reasonably, eat more easily absorbed foods, and increase protein intake.

　　Protein is the building block of muscle fibers, and carbohydrates and fat are the energy sources for training. To ensure adequate recovery and muscle growth, you should consume about 1 gram of protein per kilogram of body weight per day, but the protein we absorb every day is roughly equivalent to half of this standard. Therefore, it is best for thin people to eat every 2 to 3 hours. In addition, ensure adequate carbohydrate and fat intake.

　　You should usually eat more meat, eggs, poultry, etc. that are easy to digest and are rich in animal protein. You should also eat more soy products, adzuki beans, lilies, vegetables, fruits, etc. appropriately. Especially the diet after strength training. Within two hours after strength training, the body's metabolism and nutrient absorption reach a peak. Therefore, thin people must pay attention to supplementing protein, carbohydrates, etc. after training.