In a natural way to exercise the muscle is not difficult

1. Be strong. Strength training can exercise the muscle. You, the greater the strength you will appear more strong. If you don't know how to start. Every week 3 x to 30 minutes.



2. Use dumbbell. Dumbbell is to make you the best helper of strong. Dumbbell has the following advantages:
High efficiency: exercise a more muscle, to teach you to balance and control
Safety: let your body's natural movement, not the forced movement.
Flexible: a pair of barbells can have many kinds of sports. Family is very suitable for the gym.
At the beginning of the barbell with empty in case of injury. Slowly again increases the weight.



3. Don't ignore the leg exercise. Don't waste your time is only used to exercise abdominal muscle, chest muscle and biceps. You need to exercise, especially the whole body the leg. If you can only do a movement, it should be squats movement.



4. The diet. Food accelerated the compromises recovery and muscle exercise. At least want complement your weight (in pounds measurement) x 18 calories of food. Eat once every three hours. Exercise after dinner.
Strength training consumption quantity of heat. You have to eat more food to keep your current weight. 10 million don't let yourself go hungry. Even if you want to lose weight in forging tried when muscles.



5. A healthy diet. The junk food and alcohol intake restrictions on Monday to within two times. The rest time to healthy eating, therefore, you need to:
Vitamins and minerals. Including all the vegetables and fruit.
Whole wheat carbohydrates. Brown rice, bread, pasta, oatmeal.
Healthy fat. Fish oil, saturated fat, flax seed, olive oil.
Cellulose. Green vegetables, flax seed, the whole valley food.
Advocate in the diet. If need be, can use DuoYuan vitamin and fish oil supplements. Don't need to have to buy expensive, cheap and you can eat health.

Hard training is to exercise the muscle foundation. The big weight of the most basic practice, to use the barbell and dumbbell, combined with joint equipment and pulley LaLiQi. Do more strength training, the muscle in the body is aroused. Basic exercises include:
Chest: lie down, lie down the inclined plate push pushed, dumbbell enlarge bosom.
Back: the pull-ups, boating, practice.
The shoulder: nominate, the neck, the birds are after.
Arm: barbells, dumbbell bent to lift, chest, arms (flexion and push the weight).
Leg: squats, stretch crus, bend crus (united instrument)
The arrangement of the exercise is one of the important link of the science to exercise. Practice proves, angular should be to moderate intensity (every minute in 130 ~ 160 times heart rate between) aerobic exercise advisable, equipment, weight to the medium load (maximum strength of 50 ~ 80%) is preferred. Time can practice three times a week for the next day 1 times), (every time 1 ~ 1 and a half hours. Every time practice 8 ~ 10 action, every action do 3 ~ 4 groups. Practice is fast a little pause, shrinkage, slow extend. A set of actions to be done continuously for 60 seconds or so, time between groups 20 to 60 seconds, intermittent each action intermittent 1 ~ 2 minutes. Usually, each group should be able to continuous completed eight to 15 times.


6. Add water. Strength training can cause loss of water. Add water can prevent dehydration and can help muscle to restore. One day need to add a gallon of water.



7. Taking the protein. Protein is a muscle. You need to rely on protein to restore physical and strengthen the muscles. how to build muscle fast  Protein has many sources:
Meat: beef, pork, mutton, deer, wild beef.
Eggs: eat more egg yolk, it rich in vitamins.
Birds: chicken, Turkey, duck.
Fish: tuna, salmon, sardines, mackerel.
Dairy products: milk, cheese, white soft cheese, yogurt.
Whey: not necessities, but opposition after fitness drink is very convenient.
Every day at least, taking the protein (in grams) and weight calculation for the unit (in pounds for the unit calculation) than the amount of 1 than 1. May rest assured test the higher protein intake.