When working out, you usually encounter two dilemmas. One is to get carried away and get the opposite effect; the other is to work hard for a long time, always feeling that the effort is in vain and frustrated. The following ten iron rules will be shared with men who are interested in building a strong body. They will help you become more energetic as you practice, and you will be able to stand out from the crowd and dominate one side as soon as possible.

　1. Concentration first

Concentration is really important. When working out, many people don’t focus on the muscles they want to exercise or the movements they should do. Instead, they exert force where they shouldn’t and train the wrong muscles. For example, if you want to train your chest muscles, you end up being distracted by training your triceps, and you end up with a Popeye-style figure with small breasts and overly large arms, which looks very funny. Only by concentrating on doing the right movements can you avoid sports injuries caused by incorrect posture. If you don't exercise, it will hurt your body. It's really not worth it.

2. Eating discipline

Fitness must be matched with diet to achieve corresponding results.

Just after exercise is the "eating period", when eating is the most taboo. Because half an hour after exercise is the time when the body's absorption capacity is the best, if you eat at this time, you will eat whatever makes you fat, and the calories you just consumed will be replenished all at once.

I still remember that before I was 20 years old, I never followed dietary restrictions. It seemed that no matter how much I ate, I would never gain weight. But the closer you get to your thirties, the more you find that your body's metabolic function becomes weaker and fat accumulates easily. If you don't pay attention, you will have an extra swimming ring on your body. However, men may find it troublesome and trivial to calculate calories and the like. I think the best and most effective calculation rule is to "halve everything." No matter what you ate before, you don’t have to eat anything in particular now. You just need to cut the amount in half. For example, I used to eat a sandwich and a large cup of milk tea for breakfast, but now I eat half a sandwich and a medium cup of milk tea; I eat half a box lunch for lunch, and so on for afternoon tea and dinner. Just cut it in half.

I love eating fried food, because people are always greedy, so I invented a way to deal with it. Every time I eat fried food or a big meal, I will immediately replenish my attributes. Cold "Dragon Fruit" can cleanse the body.

3. Perseverance

Fitness is important if you persevere. As long as you are not lazy, you will surely bear fruit. If you are a person who regularly goes to the gym, one and a half to two hours each time, three to four times a week; if you practice at home, half an hour to one hour a day is pretty good.

　4. Be calm

Ha! When many people do exercise, they have to exert all their strength to drink milk.As for the many expressions, the muscles on the face are affected, and then wrinkles appear on the face. Fitness people must be calm, try to keep a "no expression" when doing exercises, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerated aging.

5. Rhythm of breathing

This is the most important part of exercise. Usually you will hear two schools of thought. One is that for any movement, you should exhale when approaching the heart and inhale when leaving the heart. My personal experience is that any breathing method is fine, as long as you feel your breath is smooth!

6. Don’t compare

Regardless of the ability to bear weight or the number of movements, you cannot hold on hard. Many people feel like they are obsessed when practicing fitness. It is quite dangerous to always want to do more and become immortal quickly. If you overestimate your ability and can no longer bear weight, you have to add half a kilogram more, or you are already too tired and have to do a few more reps. The consequences of sports injuries caused by hard support are very disastrous, so use the amount you feel comfortable with. And the number of times is important. I once became overweight while doing weights in the gym, and called for help. As the old saying goes, it's not about the amount of exercise, but the perseverance.

7. Set up imaginary enemies

This is an art. People must have a living imaginary enemy to motivate them, so that they will have the motivation to make progress and have a greater sense of accomplishment. It is best for this goal to be someone around you, someone who you think is in good shape and will not be too difficult to achieve the goal, and someone you can directly examine every day, like the sunny and toned boy in the office. Or the prince of lines in the circle of friends, etc. Don't be too ambitious and treat Schwarzenegger as your imaginary enemy, then you will live in constant frustration. Wait until you defeat the imaginary enemy behind in the first stage, and then find the next more difficult target.

　8. Mr. Muscle also needs to change his taste

Muscles will also experience inertial fatigue. If you let them perform the same action or bear the same weight for too long, they will become tired and unresponsive, and your efforts will be in vain. So I change my fitness routine every two or three months and increase or decrease the weight. This results in sustained firm muscles and lines.

　9. Mr. Muscle also needs to take turns to rest

The most important thing about fitness is to exercise the muscles in the same part. Be sure to let the exercised muscle area rest for 48 hours before exercising it. Because muscles without rest will not grow beautifully. Continuous practice will only quickly wear them down and make them unable to stand upright. So be sure to schedule your schedule, for example, practice chest and abdominal muscles today, triceps and biceps tomorrow, and then the day after tomorrow.Deltoid and gluteal muscles, and then train the chest muscles in a cycle.

　10. Battle against boredom

Men who are interested in training to build a strong physique, please recognize one thing: fitness is boring. The reason why many people give up halfway is because they can't stand loneliness and boredom, so it's best to find a friend to practice together and encourage each other, or pair it with an activity that you are personally interested in and do it cross-wise, so that you can resist the offensive of boredom. .

When I am working out at home, I usually play video games or listen to music at the same time. The method is to spend 5-10 minutes very focused on practicing a round of movements, and then use the 2-3 minutes of rest to play video games. Distracting your attention and doing things you enjoy during your breaks can make your workout more effective.