Eggs are the most abundant food sources in protein, among which protein can best meet the needs of human body, and is more easily absorbed and decomposed into amino acids needed by human body, which is very important as raw materials for muscle growth; Eggs also contain healthy fat, saturated fat, lecithin and so on. , can play a magical role in helping muscle growth.

2. Lean beef

Too little saturated fat will damage the level of hormones in the body, such as testosterone, islet-like growth factor and other hormones that help muscle growth, so lean beef contains saturated fat, which can help muscle grow rapidly.

3. Salmon

Salmon is rich in protein and -3 fatty acids. _-3 fatty acids not only contribute to protein of muscle growth, but also help to relieve swelling and pain, help muscle repair, inhibit cortisol, reduce cortisol level and increase testosterone level.

Extended data:

Fitness precautions

1, define fitness goals.

The purpose of bodybuilders entering the gym is to keep fit, change their figure, change their state, enrich their lives and release stress. Setting an expected value plays an inestimable role in the implementation of the whole fitness plan.

Challenges and evaluability help to stick to the plan, and the expected good results will always motivate you not to give up easily. Make a plan and keep it in mind during exercise, which will be more motivated.

2, master the correct fitness movements.

Simply put, fitness actions are generally divided into five action modes-pushing, pulling, squatting, unilateral action and rotating action. All human movements are completed by the combination of these five basic movements.

For ordinary bodybuilders, no matter what kind of fitness equipment, content and movements they choose, the most important thing is to master the correct fitness movements. Pay attention to the instructions on the equipment, or consult a professional fitness instructor.

3, equipment use ability

For fitness enthusiasts who use fitness equipment for the first time. Adjust the resistance of the equipment to the lowest state to avoid falling behind others during the fitness process. The premise of using musical instruments must be to master the correct movements, and then gradually adjust them according to their own abilities. As for the specific amount of training, it is also measured according to whether you can complete the correct movements. If you can't complete the correct movements, you should stop training.

4. Step by step strength training

In strength training, the first stage is self-weight training, such as push-ups, knee push-ups, self-weight squats, etc. The second stage is the training of fixed instruments. The movement track of the fixed instrument is fixed, with low risk and certain protective facilities. The third stage is free weight training, such as barbells and bench press equipment.

5. Pay attention to diet and rest

Fitness is not only a simple consumption process, but also a replenishment process. For the general fitness crowd with the goal of strengthening the body, it can be supplemented by a balanced diet every day, and don't rely too much on muscle-building products such as protein powder. Choose nutritional supplements according to your own needs, and you can refer to the dietary pagoda introduced by China Nutrition Association.

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