7 strokes, let the ribs male become muscle men and sisters can not


7 strokes, let the ribs male become muscle men and sisters can not

7 strokes make the ribs male muscle boy and sister can not reach the man should be Kong Wu powerful, in order to reflect their masculine beauty.

If a man is as thin as a bamboo pole, then even a woman is not as good as how to give a woman a sense of security.

There are many benefits to men’s fitness. There are many ribs in life that want to be transformed into muscle men. Is it possible?

Here are 7 ways for ribs to become muscle men.

The method of ribs male muscle men: 1.

Arranging the amount of exercise volume reasonably is one of the important substitutes for scientific exercise.

Practice has proved that the lean person should be aerobic exercise with moderate exercise (between 130 and 160 beats per minute), and the weight of the device is moderate (50% to % of maximum muscle strength).

The schedule can be practiced 3 times a week (once every other day), every 1 to 1 and a half hours.

Practice 8 to 10 actions each time, and do 3 to 4 groups for each action.

The practice is to shrink quickly, pause a little, slow.

One continuous action time is about 60 seconds, and the interval between groups is 20 to 60 seconds, and each action is separated by 1 to 2 minutes.

Under normal circumstances, each group should be able to complete 8 to 15 times in a row. If the number of each group is less than 8 times, the weight can be appropriately reduced. In the last two actions that must be completed with full force, the muscle tissue is stimulated deeply.The overweight recovery is obvious and the exercise effect is excellent.


Pay attention to the safety and fitness equipment to have a certain weight, in addition to preparation activities and finishing activities before and after exercise, and pay attention to check whether the equipment is installed enough to prevent accidents.

Pay attention to whether the weight is moderate during exercise, and do not practice hard.

When using heavy equipment such as a barbell, someone needs to be protected.

It is best to work together, the armor encourages each other, helps each other, and protects each other.


In the initial stage (2 to 3 months), it is best to get into the bodybuilding training class to learn and exercise, brake properly, systematically master the movement technology, and comprehensively improve the physical quality.

Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.


After two to three months of exercise, the focus and targeted weight loss will be significantly enhanced and may be more abundant than before.

At this time, it is important to exercise large muscle groups such as pectoralis major, deltoid, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps. The amount of exercise should be adjusted at any time.

In addition, the muscles in the same site can be exercised differently, with different instruments to exercise, and the muscles that are practiced to contract separately.

As the muscle strength and movement coordination improve, the effect of exercise will become more and more significant.

In general, the practice moves from one and a half months to two months.

In addition, the spirit (ideas) during exercise should focus on the part of the exercise, avoid talking and laughing, listening to music and so on.

The acidity, swelling, fullness and heat of the muscles in the training area are stronger, and the exercise effect is better.

In this way, after half a year to one year, the body shape will undergo significant changes.


When practicing other bodybuilding exercisers, it is best to participate in other sports activities, especially the exercise of endurance items, such as long-distance running, playing football, playing basketball, etc.

Because these exercises consume energy, it is not conducive to muscle growth, and will be more and more thin.

In addition, do not do other activities that are too expensive.


A reasonable estimate is that only when the energy ingested is greater than the energy consumed, can a person become fat.

Therefore, the expected deployment of the thinner must be reasonable, diverse, and not partial.

In addition to eating meat, eggs, poultry and other edible animal protein, you should also eat more soy products and red beans, lilies, vegetables, fruits and so on.

As long as the diet is comprehensive and nutritious, it is good for digestion and absorption, and with proper bodybuilding exercise, it can gradually become richer before and after.
Confidence in confidence to persist in the weight loss of the body to make the body from thin and strong, full of bodybuilding, not a day or two, a month or two, with a moment of heat, want to eat a fat man can not practice, because the exercise method is wrongThe effect is not obvious and the loss of confidence is not good. Only the confidence of a firm victory is ready to suffer hardships. Active, scientific, planned, and unremitting exercise with high emotions can achieve the ultimate success.