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How can you grow your muscles at home?

November 30, 2018

What to eat to grow muscles?

1. Eggs: muscle fiber is mainly composed of protein, in order to grow muscles must have sufficient protein intake. Eggs are the top protein foods, and the protein they contain is the most suitable for the body’s protein needs, and is more easily absorbed and decomposed into amino acids, as a raw material for muscle growth; and eggs also contain healthy fat, saturated Fat, lecithin, etc., all play a role in helping muscle growth.

2. Lean beef: too little saturated fat intake will harm the hormone levels such as testosterone and islet growth factor, and they can help increase muscle, so lean beef contains saturated fat can play Helps the role of muscle growth.

3. Salmon: Salmon contains relatively rich protein and omega-3 fatty acids. In addition to protein to help muscle growth, omega-3 fatty acid, a healthy fat that reduces swelling and helps muscle repair, can help inhibit cortisol, lower cortisol levels, testosterone levels gradually increase, thereby helping muscles increase.

4. Yogurt: Yogurt contains rich protein and calcium. Protein can help muscle recovery and growth. Calcium can control muscle contraction and reduce fat storage.


What are the training principles of muscles?

1. Muscle exercise is done the next day: muscle exercise is most afraid of stubbornness and rest, and muscles are easily injured when barely. Similarly, after 2 to 3 days, if there is no stimulation of exercise, the exercise effect of the previous period will gradually fade. Therefore, muscle exercises can usually be performed every other day.

For a bodybuilder who has 3 workouts per week, the body can be divided into several combinations for exercise. Each time a large muscle group plus a small muscle group, each muscle group is trained. For example, you can exercise your chest muscles and triceps on Monday, exercise your back muscles and biceps on Wednesday, exercise your legs and shoulder muscles on Fridays, and rest on Tuesdays, Thursdays and Saturdays to give your muscles full rest and nutritional supplements.

2, muscles should be alternately trained: the development of muscle strength and volume is closely related to the intensity of training, alternating practice is more conducive to the growth of muscle volume and strength.


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