Too thin, muscles are basically invisible, want to gain muscle? It is generally hoped that the muscles will increase faster, and friends who have no problem in the economy will generally choose to exercise under the guidance of professional coaches in the gym.
First, warm up
This is a link that must be done in the gym. Many people do not warm up and practice equipment directly. It is very dangerous. Because the human body needs a time course from a stationary state to a moving state. We should speed up the circulation of blood through running, to achieve the effect of sweating and warming up, so that the functions of organs in various parts of the body can be fully mobilized to avoid muscle damage during exercise. The time is best kept at around 15 minutes.
Second, stretching
The purpose of our stretching is to maximize the stretching and extension of the body's ligaments and muscles, and to improve the muscle's motility during the movement, so that every contraction or elongation of the muscle is fully stimulated. Finally achieve a multiplier effect, but also a reflection of muscle control. The time is kept at around 5 minutes.
Third, equipment movement
There are many devices in the gym. There are heavy instruments such as fixed instruments, dumbbells, and barbells, and they are very complicated. For those who are new to the gym, they don’t know how to start. Here, I recommend that beginners use fixed instruments first, because when they first arrive at the gym, the body's strength is not very stable, and they don't know enough about their own strength. This requires a slow observation from the exercise of the fixed instrument, and then slowly overworked to the free device. The time is kept at 40-50 minutes.
Fourth, relax
This is a very important part of the whole process, especially for a fitness beginner.
Pay attention to the " work and rest " of the muscles. Every exercise should be sufficient to stimulate the muscles, but also to give the muscles a good rest time. The focus is on the 8rm group, you can exercise every day, but the same muscle group exercise must be separated by about 2 days, and it is best to use some massage techniques to help the muscles relieve fatigue and speed up muscle recovery time, so as not to the next day. The work or life caused too much inconvenience. It is recommended that this link takes 10-15 minutes. Develop good habits.
Five, nutrition
Add enough nutrients to your body. Fitness is not only to practice, but also to pay attention to nutritional supplements. Insufficient syrup compound before and after fitness to ensure your physical strength. Eat less meals, eat more protein per meal, and promote the synthesis of muscles. Use fitness supplements. Don't worry about side effects, there is no problem with normal use. It is undeniable that fitness supplements can actually promote muscle growth in a relatively short period of time.
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