欧博百家乐How to Gain Muscle Mass as a Vegan: 15 Steps
Trade off which body part you work. Don't work the same body parts everyday. Pick a day for each group, so that you are slowing building up each set. For instance, you could work on your front upper body one day, your back and buttocks the next workout, and you lower half at your next workout. Another strategy would be to do a full-body workout 3x/week so that all muscle groups are being hit 3x/week versus 1x/week. This is helpful if you are following a vegan diet because muscle retention/building is so important to overall health.
One exercise you could try for your front upper body is the barbell bench press. Lay down with your back to a bench. Lift the barbell up over your body with your arms almost locked. Have someone spot for you if you haven't done this exercise before. Lower the bar towards your chest, and then hold it for a brief second. Extend your arms back up, lifting the bar. Breathe in as you bring it back down, and breath out as you push it back up. Repeat 6 to 8 times until you begin to feel the strain, then set the bar up to take a short break.
For your back and biceps, try a wide-grip lat pulldown. Once sitting on the bench, make sure your knees are up against the knee bar. Grab the bar from above. Push your chest out, and lean back a little. Pull the bar down using only your arms. Breathe out as you slowly bring the bar back up. Breathe in as you pull it back down. Repeat until you feel it in your muscles, and then take a break.
For your legs, use a barbell squat. With the barbell at the correct height on a rack, center the bar on the back of your neck across your shoulders. Move away from the rack with the barbell on your shoulders with your feet shoulder-width apart. Squat down with the barbell still on your shoulders, as if you are sitting in a chair. Breathe in as you squat down. Try to keep your back straight. You should stop lowering yourself once your thighs are parallel to the floor. Breathe out and push yourself back up. Repeat 6 to 8 times, then place the barbell back on the rack for a break.