Training Remarks: training 3 times a week, every other day, each time about 1 hour, the practice of the whole body, each part of a movement, the movements in parentheses standby, a movement of 3 groups, each group of 8-12 times, the movement and the movement between the interval of 2 minutes, between the group interval of 30-60 seconds, when hard to exhale, relaxation of inhalation, the movement should be stable and slow. The movement should be steady and slow. A gradual increase in weight must be used to make the muscles more adaptable and thus responsive to training. Use freely adjustable weight machines for training. This allows the muscles to respond better to the resistance generated by the equipment. This is because it allows more muscles to be involved in the movement. When doing the movement, whether you are lifting or lowering, control the movement so that you can focus the force and avoid borrowing.

Diet: Eat small meals, moderate more intake of eggs, milk, meat. Daily recipes are: moderate protein, less fat, high content of carbohydrates. the ratio of the 3 main nutrients should be 25:20:55 or so. Buns, noodles, rice and other staple foods and yams, oats, potatoes, etc. are very high in carbohydrates and can be preferred. Protein is the most important source of nutrients for muscle growth, bodybuilding trainers protein intake should be non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak and so on.

Sleep: It is best to sleep for 8 hours every night, and then take a 30-minute nap at noon if you have time. By the way, the training time as far as possible arranged in the afternoon to evening hours, because the human body in this section of the physical strength and flexibility are in the best state. Finally, I wish you success in your fitness!