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How to quickly exercise the muscles

wwho199401042010-03-17 03:10:41 +0000 #1
I 1 meter 85 tall, and weighs 66kg,, just wanted to exercise training muscles, there's a good point of build, I used to have thought about can sometimes insist on not down! ! Now my physical good, running in one breath able to run 2500,, 100 sit-ups, the standard push-ups 10,, backhand pull-up 5,, how can I do? What can I do? I want to practice good-looking muscles, do not want that though well-developed, but looked very disgusting, and I left here 20 minutes, and, whoever I gave to you! ! ! ! !
sqh192010-03-17 03:25:20 +0000 #2
correct enough rest + exercise + diet = muscle growth and reasonable!!!!

increase muscle mass in 14 big secret: great weight, low-frequency, multi-group number, long displacement, slow speed, high-density, and got the same movement, peak contraction, continuous tension between the two groups to relax, multi-practice large muscle, eat protein after training, rest 48 hours, rather light Do not leave.

1. Heavy weight, low frequency: body theory, using a load of RM that can do the maximum consecutive repetitions. For example, practitioners of a weight can only be raised five times straight, then the weight is 5RM. Studies have shown that the load on the training :1-5RM muscle thickening can develop strength and speed; 6-10RM load of training, can thick muscle, strength speed, but endurance increase is not obvious; 10-15RM load of training, muscle fiber thickening is not obvious, but the strength, speed, endurance were Chang-Jin; 30RM load of training, muscle capillaries increased endurance increase, but the strength, speed is not obvious. Can be seen ,5-10RM load weight increases muscle size for bodybuilding training.

2. Multiple sets of a few: when I wanted them to be tempered, they cook 2-3 group, which is actually a waste of time simply can not long muscles. Must be specifically drawn 60-90 minutes of time to concentrate on a certain part of exercise, every movement has done 8-10 group, in order to fully stimulate the muscles, while muscles need recovery time longer. Muscle saturation has been achieved so far, "Saturation" to self-feelings, its appropriate criteria are: acid, swelling, tingling, solid, full, expansion, and muscle shape marked on the sturdy and so on.

3. Long Displacement: Whether rowing, bench press, elected, curl, we must first of all dumbbells to put as low as possible in order to fully stretch the muscles, to cite was as high as possible. This is one with the "continuous tension" sometimes contradictory, the solution is quick through the "lock" state. However, I do not deny that big half the weight of the role of the movement.

4. Slow speed: slowly lifted, slowly down, the deeper muscle stimulation. In particular, when laying a dumbbell, you should control your speed, do yield of practice to fully stimulate the muscles. Many people ignore the compromise nature of exercises, the dumbbell lifting even the completion of the task, and soon to lay down a waste of good time to increase muscle.

5. High-density: "density" refers to the rest time between the two groups, only 1 minute or less rest time, known as high density. For the rapid increase in muscle mass, we should little rest, frequently stimulate the muscles. "Multi-group number" is also based on the "high density" based on. Exercise, we should like to fight the same rapt attention in training and not think about anything else.

6. Read action consistent: is affected by muscle innervation, the attention focused on the density will be able to mobilize more muscle fibers to work. When practicing a particular movement, they should be conscious so that ideas and actions into line, that is what is wanted to practice what the muscles work. For example: training vertical curl, it is necessary to bow their heads with their own eyes, watching his arms to see biceps slowly shrinking.

7. Peak contraction: this is to make muscles was trained in one of the main rule is very clear. It requires an action to do when the muscle contraction of the most intense position, to maintain what the state of such a contraction in the most tense, do static nature of practice, and then slowly return to the beginning of action. My method is the most intense feeling of muscle, the number of 1-6, came alive again down.

8. Continued tension: a group should be maintained throughout the sustained tension in muscles, both in action at the beginning or the end, do not let it loose (not in a "locked" state), is always to achieve complete exhaustion.

9. Relaxation between the two groups: one group for each action must be done to relax stretch. This can increase blood flow to the muscles, but also help to remove the waste deposited in the muscles and speed up muscle recovery, rapid nutritional supplements.

10. Multi-train big muscle groups: multiple training chest, back, waist, legs big muscle groups, not only make the body strong, but also can promote the growth of other parts of the muscle. In order to arm and train some people thick, just practicing and not practicing in other parts of the arm, but will slow the growth of the biceps. I suggest you make arrangements with large weight of the large compound action exercises, such as large weight squat exercises, they can promote the growth of all the other parts of the muscle. This is extremely important, sadly, there are at least 90% of people do not have enough attention, so can not achieve the desired effect. Thus, in the training schemes and the arrangements to be more dead lift, squat, bench press, elected, pull-up these five classic compound action.

11. Consume protein after training: The training of 30-90 minutes, the protein reached the peak demand period, this time to add protein the best results. But do not eat immediately end the training at least every other 20 minutes.

12. Rest for 48 hours: Local muscle training, need a break after the first 48-72 hours to conduct a second training. If the high-intensity strength training, then the local muscle training in the interval between the two 72-hour is not enough, especially the large muscle mass. However, an exception abdominal muscles, abdominal muscles is different from other muscles, you must always stimulate them every week to practice at least four times, each time for about 15 minutes; selected three pairs of the most effective exercises you only did three groups, each of group of 20-25 times, all to do exhaustive; each time interval should be short, no more than 1 minute.

13. Ning Light Do not leave: This is not a secret a secret. Many beginners bodybuilding special attention to those who practice weight and movement frequency, less attention to whether the action deformation. The effect of fitness training, not only depends on the load weight and movement frequency, but also by the practice is directly affected by the muscle force and stimulated levels. If the deformation or movement is not in place, to train the muscles do not or only part of the force, training effect is not large, and even out the bias. In fact, all of the rules, the action is always the correctness of the first importance. Prefer to compare with the correct action lifting light weight, do not use non-standard moves lift heavier weight. Do comparisons with others, they should not be a mockery of the gym at heart.

I wish you success!
857.79693 million2010-03-17 03:53:35 +0000 #3
it wants to keep practicing every day.

Reasonable rest.

Do what, do not super's too fast. Take a look at the amount of the increase.
doncry1252010-03-17 03:30:41 +0000 #4
go to the gym to find coaches to ask the farmer are some of our non-professional players



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