How to train a man with ribs to become a muscular man

　　In today's society, "men with ribs" can be seen everywhere, but "men with muscles" are very rare. and female The most desirable ones are "muscular men" because they feel safe. So, how can a "pork-bone man" transform into a "muscle man"?

　　1. Reasonably arrange the amount of exercise

　　Spare ribs men should do moderate exercise (per minute heart rate Aerobic (between 130 and 160 reps) exercise It is appropriate that the weight of the equipment should be medium load (50% to 80% of the maximum muscle strength). The schedule can be practiced three times a week (once every other day), for 1 to 1 and a half hours each time. Practice 8 to 10 movements each time, and do 3 to 4 groups of each movement. The method is to contract quickly, pause briefly, and stretch slowly. Continuously perform a set of movements for about 60 seconds, with a 20 to 60 second interval between groups, and a 1 to 2 minute interval for each movement.

　　Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times per group cannot reach 8 times, the weight can be appropriately reduced.； The last two movements, which must be completed with all your strength, stimulate the muscle tissue deeply, and the "over-recovery" is obvious, and the exercise effect is excellent.

　　2. Practice less endurance sports

　　When doing bodybuilding exercises for men with ribs, it is best to participate less in other sports, especially endurance sports, such as long-distance running, playing football, and playing basketball. Because these exercises consume more energy, they are not conducive to muscle growth, and they will make you lose weight as you practice. In addition, do not do other activities that consume too much energy.

　　3. Exercise should be focused and targeted

　　After 2 to 3 months of exercise, Paigu Man's physical strength will be significantly enhanced and he will have more energy than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid muscles, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, etc. The amount of exercise should be adjusted at any time.

　　In addition, the same part of the muscle group can be exercised using different movements and different equipment, and the muscle groups must be contracted individually. With the improvement of muscle strength and movement coordination, the effect of exercise will become more and more significant. Under normal circumstances, the exercises should be changed every one and a half to two months. In addition, when exercising, your mind (thoughts) should be focused on the part being practiced, and talking, laughing, listening to music, etc. should be avoided. The stronger the sense of soreness, swelling, fullness, and heat in the muscles of the trained area, the better the exercise effect. In this way, if you persist for another six months to one year, your body shape will change significantly.