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This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 26 references cited in this article that you can view at the bottom of the page.
This article has been viewed 53,630 times.
Building muscle can help you feel more confident, but it takes time and persistence. Fortunately, you will see results with hard work and effort. The key to building muscle is to exercise regularly and maintain a healthy diet. You can build muscle by working out at home or in the gym with the same exercises.
Steps
Muscle training
- You can hold the bar by using the handle from above or from below.
- Do 3 reps with 10 reps each.
- This is an exercise that trains the lats, the shoulder blades, and the glutes
- Do 3 reps with 10 reps each.
- Do 3 sets with 8-10 repetitions each. If possible, you should increase the weight after each set.
- After training for a few months, you will gradually increase the weight and do 6-8 reps each. Practice until you feel exhausted by the end of the third set.
Alternative: For an extra challenge, try lifting weights on an incline bench. You will still be lifting weights on the bench, just one end of the bench tilted about 40 degrees. Lifting weights on an incline bench is often more difficult, so start with lighter weights than you would on a regular bench.
- Do 3 sets of 10 push-ups each.
- The closer the hands are placed together, the more effective the training for biceps is.
- Push-ups are an exercise that can be done anywhere.
- Do 3 reps with 10 reps each.
- Choose weights that you feel heavy.
- Use the entire muscle group when you lift weights. Use the force of your lower body to help you lift the weight.
Laila Ajani
Physic Education coach
Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
Physic Education coach
Try increasing the weight slightly to increase muscle growth. If using barbells, you have the option of placing your preferred weight at either end; so you can increase weights to 250gr, 500gr or or 1kg. If you are strong enough to lift about 22kg in 6 reps and feel relatively heavy, next week you will try lifting weights weighing 23.5kg. This will help you to notice rapid progress.
- Do 3 reps with 8 squats each.
- The weights should be heavy enough to increase the difficulty of the squat, but you should still be able to lift the weight. When you’re new to training, you can start with barbells with no added weights attached.
- When performing a squat, you need to keep your chest, knees, and feet in line with your hips pushing back.
- A 90-degree knee bend is the safest option, and make sure the knee doesn’t go over your toes.
Alternate: Do a front squat with barbells for added difficulty. Place the barbell on a rack just below shoulder level. Approach the dumbbell so that the dumbbell is on the front shoulder. Arms grab the weight and lift it off the rack. Keeping your back straight, bend your legs into a squat position, with your hips under the barbell. Slowly raise your back back to the starting position.
- Do 3 reps with 8 squats each.
- The Bulgarian squat is also known as the one-legged squat.
- Do 3 reps with 8 reps each.
Alternative: Try lifting barbells to work both arms at the same time. Stand up and hold the barbell with both hands. Straighten your arms on either side of your body. Use your arms only to lift the weight up to your chest by bending your arms upwards.
- Do 3 reps with 8 reps each.
- If this intensity doesn’t make it difficult for you, increase resistance by lifting one foot off the floor.
- Bracelets may be the most effective way to exercise the biceps – the muscle underneath the biceps. You need strong biceps to support your entire body on the bench.
- Do 3 reps with 8 reps each.
- Do 3 reps with 8 reps each.
Alternately: You can refresh the exercise by changing the position of your hands. If you’re using dumbbells, you can lift them with your arms until they’re touching overhead or form an extended “Y” shape.
- Do 3 reps with 20 reps each
- Do the movement slowly and evenly.
Alternately: For the side crunch, you’ll tilt your upper body so that one shoulder touches the knee. Switch sides after each crunch.
- Try to hold the plank position for about 2 minutes. If you can’t, you will take a break for 1-2 minutes, then continue to plank. Do many planks until 2 minutes are full.
- If you can’t lift your body with your arms, you can adjust the exercise using your forearms.
Build a workout routine
- For example, if you do arm training on Monday, do arm training again on Wednesday or Thursday.
- If you don’t know how to start, you can find a workout program online and experiment with it for a while. Do not immediately switch from one program to another; otherwise you will hardly see progress.
- Here are some suggestions for how to split up your workout plan so that you have more time to work your muscle groups and more time to recover:
- Day 1: Chest and biceps first, then cardio
- Day 2: Back and biceps
- Day 3: Rest and do cardio
- Day 4: Legs and stomach
- Day 5: Shoulders and cardio
- Day 6: Rest
- Day 7: Rest
- You can try a different plan divided by upper body and lower body. The training schedule is as follows:
- Day 1: Upper body workout, then cardio
- Day 2: Lower body workout
- Day 3: Rest and do cardio
- Day 4: Upper body workout
- Day 5: Lower body workout
- Day 6: Rest and do cardio
- Day 7: Rest
- For example, walk, run or run small steps in place.
- Don’t warm up with a stretch unless you’ve done at least 5 minutes of cardio. You should not stretch “cold” muscles to avoid injury.
- Try to exercise for 60 minutes a day. Longer workouts can make you tired and make it difficult to perform the movements correctly.
Advice: After every 4-8 weeks, you should change your workout plan. When you get used to the intensity of the exercise, the body will fall into a steady state and no longer receive any additional benefits from the exercise. The only way to avoid this is to change the exercise, such as increasing the weight and changing the movement.
- All muscle groups should be trained with the same intensity, such as doing 5 sets of back exercises after 5 sets of lifting weights on a bench. This will help you have a balanced training, growth and endurance.
- Combination exercises like squats, weightlifting, back exercises, and push-ups use many different muscle groups. These are exercises that are suitable for a full body workout.
- Don’t be hasty. Advanced weightlifters often build training routines based on explosive repetitions . In other words, they will lift large amounts of weight in a short period of time (burst intervals). This method has many benefits, but the risk of injury for beginners is often very high. This method is only for experienced practitioners.
- Good cardiovascular health contributes to improved blood circulation, which helps muscle growth. Cardio exercise also improves physical fitness, allowing you to use your developed muscles for a variety of sports and activities.
- Cardio exercises burn calories quickly, so overtraining can limit energy levels that help build muscle. If you increase the intensity of your cardio, add more calories.
- Prolonged fatigue
- Lose strength
- Anorexia
- Insomnia
- Depression
- Reduced sex drive
- Prolonged pain
- Susceptible to injury
- Take a walk.
- Chat with friends.
- Write diary.
- Color in adult coloring books.
- Play with pets.
- Soak in the tub.
- Smell the oil.
- Gradually change the movement to a burst with short movements, then increase with time and training.
- Move slowly when lowering weights. This is the moving part that easily causes muscle tearing; Therefore, do not try to move quickly when lowering weights.
- “Wind up” the muscles in the gentle part of the exercise. That means you will contract your muscles before you start moving.
- Accelerate quickly when lifting weights, but avoid stretching your muscles all the way at the peak. For example, the knee is only slightly bent in the leg exercise, and the elbow is slightly bent in the upper body exercise.
Healthy eating
- In 28 grams of processed meat, there are about 7 grams of protein. [24] X Research Sources You can get 120g of protein per day with 3 servings of meat each weighing 170g, in the absence of other protein sources.
- If you have trouble getting enough protein, you can always take protein powder to get the required amount.
- According to the British measurement system: body weight in pounds (lbs) x 0.6 = amount of water needed in ounces (oz).
- Same formula in metric: body weight in kilograms (kg) x 40 = amount of water to add in milliliters.
- You can get water from other foods and drinks, not just plain water.
- If you’re over 30, you can reduce these to lbs x 0.46 to 0.54 or kg x 30 to 35.
- To maintain adequate protein intake, you can prepare a protein-only meal. To make a simple protein drink, you will grind 230g of low-fat milk, 1 banana, 1 tablespoon peanut butter and 2 cups protein powder.
- A good way to determine the amount of fat in grams to add is to multiply the calories needed by 0.008 to calculate the maximum amount of saturated fat, and multiply by 0.03 to calculate the amount of “good fat”. For example, on a 2,500-calorie diet, you’d reduce your saturated fat intake to 20g or less and increase your mono and polyunsaturated fat to 75g.
- Fats are necessary for the proper distribution of vitamins A, D, E and K, which helps you to have better vision and healthier skin. Fat is also important for hormone synthesis, so maintaining the right amount of fat will speed muscle growth and recovery.
- Monounsaturated fats are found in olive oil, canola oil, sesame oil, avocados and nuts such as almonds, cashews, peanuts and pistachios.
- Polyunsaturated fats include corn oil, cottonseed oil, safflower oil, sunflower oil and seed, flaxseed and oil, and soybean oil and seed.
- Omega-3 fats top the list of very beneficial fats for heart health and blood sugar, vision and brain development in young children. This is the fat found in foods rich in omega-3s. Another great source is oily cold-water fish like salmon, tuna, rainbow trout, and sardines.
- Or, you might also consider choosing a supplement, such as glutamine, over a multivitamin.
- Always talk to your doctor before choosing a vitamin or supplement.
Advice
- Rest is just as important as lifting weights, so take a minute to breathe between each set.
- Alternately train multiple muscle groups each day. The body needs time to repair torn tissue; Therefore, you should let your muscles rest for 24-72 hours after a workout.
- As muscles grow, metabolism will self-regulate like a thermostat to maintain the balance of body weight. You may have to double your calories to gain weight.
- Muscle growth is also influenced by genetics and gender. Some people are born with the ability to build muscle easily. Others will need to experiment with different eating and training habits to find the right way to build muscle.
- To continue building muscle, you need to gradually increase the weight. This is a method of increasing difficulty continuously.
- The general rule of thumb for muscle growth is to lift heavy weights with fewer repetitions.
- Make sure you do the correct movement when lifting weights.
Warning
- Don’t worry or speculate when you see someone using a different weight than you. Maybe they’re doing a program with heavier weights and fewer reps, or vice versa. The process of building muscle does not depend on the weight other people use; You just need to focus on the challenge for yourself.
- When you’re new to training, you should only start with light weights. Trying to lift heavier weights than you can afford can cause injury.
- You don’t need to go to the gym to build muscle. You can build muscle naturally by controlling your diet and doing strength training exercises.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 26 references cited in this article that you can view at the bottom of the page.
This article has been viewed 53,630 times.
Building muscle can help you feel more confident, but it takes time and persistence. Fortunately, you will see results with hard work and effort. The key to building muscle is to exercise regularly and maintain a healthy diet. You can build muscle by working out at home or in the gym with the same exercises.
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