There are tips for building a lean and muscular man

　　be safe

　　bodybuilding exercise All equipment 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.

　　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.

　　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 is suitable (between 130 and 160 times), and the weight of the equipment is preferably medium load (50% to 80% 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-recovery" is obvious, and the exercise effect is excellent.

　　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.

　　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 (mind) should be concentrated on the part being practiced, and avoid talking, laughing, listening to music, etc. The stronger the sense of soreness, swelling, fullness, and heat in the muscles of the exercised part, the better the exercise effect. In this way, if you persist for another six months to one year, your body shape will change significantly.