Gym fitness muscle building program allows you to exercise and gain muscle building easily

There are many ways to build muscle fitness, and there are many things to pay attention to in the fitness and muscle growth methods. Some people will make plans for better fitness and muscle growth. I believe someone knows the gym fitness and muscle growth plan. So, what is the gym fitness and muscle growth plan? Let’s take a look together below!

Monday: chest, biceps

Breakfast: egg + shaqima + banana, lunch: a large bowl of rice + beef + vegetables, dinner: a large bowl of noodles + broccoli + chicken breast. A more effective exercise in breast exercise is actually push-ups, and if you want to exercise our biceps, you will also be You can use push-ups to complete it. If you think the effect is not enough, you can also use the method of tilted dumbbell bench press. The tilted bench press is actually very simple. You only need to adjust the curve of the chair during this exercise to have a 30-degree angle with the ground. For this exercise, you only need to pay attention to tightening your abdomen and buttocks, and learn to exercise until you are exhausted every time you exercise.

　　Wednesday: Back and Abdomen

　　Breakfast: steamed egg + a cup of milk + a handful of nuts, lunch: chicken breast + broccoli + pasta, dinner: bacon and ham with noodles. If you want to exercise the muscles of the back and abdomen, actually rowing is The rowing movements we often see include single-arm dumbbell rowing. The key to this exercise is to keep the lower half of our back. We must always keep upright and try not to bend down and hunch it. In addition, when the dumbbell rowing, you must open the shoulder blades. Don’t pursue the speed too fast, but don’t be too slow. You can steadily and vigorously finish the number of sets every day. Basically, 3 to 5 sets a day, and you can do about ten times at a time.

Friday: Shoulders and triceps

Breakfast: 2 eggs + nut cereals, lunch: a large bowl of rice + vegetables + beef, dinner: noodles Combined with milk + muscle-building powder, the position of the triceps is relatively close to the position of the triceps, so if you want to exercise these two muscles, you don’t have to worry about leveraging the force. Dumbbell pressing is a good exercise to exercise these two positions. You can complete this exercise by sitting. However, when we use dumbbells, when the dumbbell is at the lowest point of the body, it is best to be about the same height as the two sides of the ears, and the lower half of our arms should also be kept perpendicular to the ground. If your shoulders sink during exercise, then your elbows should still stretch forward. Exercise requires everyone to do 3 to 5 sets a day, 8 to 10 times per set.

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