Gain Weight

1. There are 16 groups of large muscle groups, 8 groups of small muscle groups such as chest, back, legs and other large muscle groups.  Every time you train, at least 16 groups (add up all groups), try to reach the designated position within a limited time , As for small muscle groups, many people will choose to exercise with a combination of large and small muscles, so it is also recommended to do at least 8 groups. 2. How to choose the weight Training under 3RM-6RM is more suitable for increasing strength. Training under 12RM-15RM helps to improve endurance. In the field of weight training, RM refers to the highest number of times you can repeat a single weight and is a unit of weight. Example: You can only lift a 10kg dumbbell 8 times, but you can’t lift it up on the 9th time. For you, your 8RM is 10kg. When fitness enthusiasts increase their muscle circumference, they usually choose a weight of 8~12RM. Scientific research shows that 8~12RM is the most conducive to the growth of mu

From 42KG to 51KG, from flat front and back flat to lordosis and back warping, I have always been lean and thin. Gradually, I found that girls need to be healthy, have lines, and curves to be beautiful. First, pay attention to health Health always comes first. After the age of 25, you should take good care of your body, stay up late, eat well, refuse bad habits, and pay attention to things related to personal health from an ideological point of view. Second, regular exercise No matter what kind of exercise you do, remember to persevere. Running and cycling can make you secrete dopamine, keep you young and happy. I use anaerobic and aerobic combination, aerobic 1-2 times a week, and 2-3 times in the gym. Anaerobic is the main way to increase muscle (if fat loss is mainly aerobic). Third, proper ironing For girls, ironing is also very important. If you want to increase muscle, it is recommended to train on strength equipment 3 times a week. If you want to increase muscle faster, heavy we