How to build muscle

Many men gradually become thin and are figuratively called skinny men. In fact, such friends can gain muscles through some proper physical exercises so that they will no longer be laughed at as skinny men. If you are thin, it is best to do moderate exercise to build muscle. That is, when exercising, keep your heart rate between 130 and 160, and focus on aerobic exercise.

For thin men to build muscle, they can train three times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and 1 to 2 minutes between each movement.

In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require all strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training results.

After 2 to 3 months of exercise, skinny men will see a significant increase in physical strength and more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time.

The muscle groups in the same part can be trained by different movements and different equipment, and the trained muscle groups must contract independently. As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months.

When exercising your muscles, you should pay attention to concentrating your mind, not talking or laughing while exercising, and it's best not to listen to music. Focus all your attention on various parts of the body. This will increase muscle tension, and the muscles will get more stimulation during exercise, which will speed up the growth of the muscles.