To gain muscle quickly, adequate strength training and protein intake are essential.

Strengthen the method of strength training. On one side, you can choose a heavier dumbbell barbell for low-repetition exercises. For example, if you want to do a shoulder push, you can choose a heavier dumbbell or object, such as a 10 kg dumbbell. , Then if you want to exercise strength, you need to change to a heavier dumbbell, such as a 15 kg dumbbell.

The method of strength training to gain muscle is nothing more than constantly breaking through one's own limit training, adequate nutritional supplements and sleep. Especially for sleep, after extreme strength training, the body needs enough time to repair and grow torn muscles, and this process is often carried out during sleep.

Fitness can't be on a whim

If you are not sure whether you can persist in the fitness exercise for a long time, it is not recommended to do high-intensity exercise at the beginning, because this will easily cause muscle soreness the next day, and it is likely to affect the human endocrine.

You must know that the human body is like a precision unit. The daily expenditure and calorie intake are within a relatively stable range. If you suddenly start intense exercise and increase your calorie expenditure, it will undoubtedly be like giving Just like a car stepping on the accelerator, if you don’t have superb driving skills (training skills), or a solid body design (physical fitness), then you may quickly enter the scene of a car accident if you are not careful.

Regular and moderate fitness exercises can prolong life and are extremely beneficial to physical and mental health. However, the effect of fitness needs to be accumulated for a long time. If the exercise interval is too long, exercise this week, and then wait for a week or even longer to perform the next exercise, which is equivalent to every exercise. Start from scratch.

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