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Essential muscle building skills for beginners


The muscle mass will make your man's figure look more compact and firmer.

Whether it's the chest, shoulders, arms, legs, etc.,

The appearance of muscle mass makes body parts more fit and masculine.

 

How to train muscle mass? What are the secrets of building muscle mass?

 

 

Slow speed

 

Lift up slowly and lower down slowly to deepen the muscles.

In particular, when you lower the dumbbell, you should control the speed and do concessionary exercises to fully stimulate the muscles.


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Many people neglect concessional exercises. Lifting the dumbbells to complete the task quickly puts it down, wasting a good time to increase muscles.

 

2. Multiple groups

 

Whenever you think of it, you need to exercise, just do 2 ~ 3 groups. This is actually a waste of time and you can't grow muscle at all.

60 to 90 minutes of time must be devoted to a specific part of the exercise, each exercise should be done in 8 to 10 groups, in order to fully stimulate the muscles,


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Until the muscle is saturated, the "saturation" should be felt by yourself.

Its modest criteria are: acid, swelling, tingling, firmness, fullness, expansion, and apparently thick muscles.

 

3. Long displacement

 

Regardless of rowing, bench press, push, curl, you must first lower the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible.


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This is sometimes contradictory to "persistent tension", and the solution is to quickly pass the "locked" state.

However, I do not deny the role of heavy half-motion.

 

4.Big weight, low frequency

 

In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can be done continuously.

For example, if a practitioner can only lift a weight 5 times in succession, the weight is 5RM.


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research shows:

1-5RM load training can make muscles thicker and develop strength and speed;

6-10RM load training can make muscles thicker and increase strength speed, but the endurance increase is not obvious;

10-15RM load training muscle fiber thickening is not obvious, but strength, speed, endurance have all improved;

The 30RM load training increases the number of capillaries in the muscle and improves the endurance, but the increase in strength and speed is not obvious.

 

It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

 

5.High density

 

"Density" refers to the rest time between the two groups, and a break of only 1 minute or less is called high density.

To make muscle mass grow quickly, you need to rest less and stimulate the muscles frequently.


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The "multi-group number" is also based on the "high density".

When exercising, you must concentrate on your training like fighting a war and not thinking about anything else.

 

6. Consistent action

 

Muscle work is innervated, and high concentration can mobilize more muscle fibers to work.

When practicing a certain action, you should consciously make your mind and action consistent, that is, whatever muscles you want to work.


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For example, to practice vertical curls, you must look down at your arms with your eyes and watch the biceps slowly contract.

 

7. Continued tension

 

Keep the muscles tense throughout the group, whether at the beginning or end of the movement,

Don't let it relax (not in a "locked" state), always reach full exhaustion.


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8. Relax between groups

 

Stretch out and relax after each set of moves. This can increase blood flow to the muscles,

It also helps to eliminate waste deposits in the muscles, accelerates muscle recovery, and quickly replenishes nutrients.


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9. Peak contraction

 

This is one of the main rules for making muscle lines very obvious.

It requires that when an action reaches the position where the muscle contraction is most intense, maintain this state of most contraction,

Do static exercises and slowly return to the beginning of the movement.


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10. Practice more muscle groups

 

Exercising the large muscle groups of the chest, back, waist, hips, and legs not only strengthens the body, but also promotes the growth of muscles in other parts.

In order to thicken the arm, some people only practice the arm but not the other parts, but it will make the biceps grow very slowly.


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It is recommended that you arrange some large compound exercise exercises using heavy weights, such as heavy squat exercises, which can promote muscle growth in all other parts.

This is extremely important. Sadly, at least 90% of people do not pay enough attention to achieve the desired results.

 

Therefore, in the training plan, 5 classic compound movements including deadlift, squat, bench press, pushup and pull-up should be arranged.

 

11. Rather light and not fake

 

This is a recipe that is not a recipe. Many beginners of bodybuilding pay particular attention to exercise weight and number of movements, not paying attention to whether the movement is deformed.


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The effect of bodybuilding training depends not only on the weight of the weight and the number of movements, but also on whether the muscles are directly stressed and stimulated.

If the movement is deformed or not in place, and the muscles to be trained are not or only partially stressed, the training effect will be small or even biased.


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In fact, of all the rules, the correctness of the action is always the most important.

It's better to lift lighter weights with correct movements than heavier weights with non-standard moves.

 

12. Eat protein after training


During the 30 to 90 minutes after training, the demand for protein peaks, and protein supplementation works best at this time.

But don't eat immediately after training, at least every 20 minutes.


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13. Rest for 48 hours

 

After the local muscle training, you need to rest for 48 ~ 72 hours before performing the second training.

If you do high-intensity strength training, the 72-hour interval between local muscle training is not enough, especially for large muscle masses.


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The exception is abdominal muscles, which are different from other muscle groups and must be stimulated frequently. They must be trained at least 4 times a week for about 15 minutes each time.

Choose the three exercises that are most effective for you, and only do 3 groups, each group 20-25 times, all exhausted;

The interval between each group should be short and cannot exceed 1 minute.


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