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How to quickly and long muscle

759230678li2010-03-26 00:12:05 +0000 #1
My 13-year-old would like to quickly type in a year where the muscles grow to be

help me draw up a method of daily
winderflier2010-03-26 00:27:23 +0000 #2
Lou Zhu is trying to muscle training large bar, like the 5th Floor way to say that fitness is not appropriate for your age will affect your development, such as the height aspect.

Recommended that this age take part in more sports activities and trained a few hobbies, the sports. Also can be at home doing the push-ups, sit-ups, chin-up and other basic training, not too much strength, these campaigns can help you grow muscle.

Diet were not picky eaters, not overeating on the line. This age is mainly a long, long bones, long bones, good muscles to practice on the easier to handle.
Shande Queen Feldman2010-03-26 00:53:44 +0000 #3
The best way is to eat chicken breast meat every day, there are less than a month to do exercise with dumbbells can have muscle ah - chicken breast meat, help to train the muscles Oh -
Yuli2010-03-26 00:24:00 +0000 #4
push-up ! ! ! ! Sit-ups! ! !

20 a group of

to be a unit
lbzhhl2010-03-26 00:51:31 +0000 #5
age, too young, how to practice and training are not a very muscular, very strong, very kind of type
Chocolate _Love_oO2010-03-26 01:05:56 +0000 #6
push-ups, ha ha, although I am a woman, However, prior to practicing Tae Kwon Do, at night to do push-ups every day, week, the muscles of the arm up a lot of fear of ugly, is not practiced, and now a little bit, but not much. .
I is a bad 囧 12010-03-26 01:55:18 +0000 #7
muscle growth is in practice carried out after the recovery process, thus ensuring a good rest and sleep, plus a reasonable nutrition is a good guarantee for muscle growth. Eat a little before the training, such as bread, pasta and other carbohydrates can increase the body's energy savings, to ensure energy supply during training. Training exhausted to eat more protein foods and fruits to the accumulation of lactic acid and muscle to help restore. Usually should Shaoshiduocan. As long as the persistence and patience, I believe that before long your muscles will have a significant change in

a complete fitness program should include food (food), training (training), sleep (sleep) in three areas, while the practice by the heart-lung, strength, flexibility of three main parts. In view of this, I give the training program is: Start with 5-10 minutes of aerobic warm-up time, the final stretching 5-10 minutes to relax, the middle 40-50 minutes of strength training. Strength training are: 1) Back: chin-up (anterior down); 2) Chest: Flat bench press (seated bench press); 3) legs: barbell squat (squat Smith); 4) shoulder : barbell elected (dumbbell elected); 5) arm: barbell curl (dumbbell curl); 6) abdomen: Sit-ups (sit-leg raise). Training Notes: Training three times a week, every other day for each 1 hour or so, training the body, each part of a movement, movement in brackets stand, a move three groups, each 8-12 times, between the movement and action interval of 2 minutes interval between the group and the group of 30-60 seconds, when forced breath, relax when you inhale, the action should be steady slower. Must gradually increase the weight of the muscles to adapt to increases, and thus respond to training. Regulate the use of free weight training equipment. This allows the muscles of the equipment produced by resistance forces to play a better response. Because it can make more muscles are involved in the movement. To do the movements, whether it is raised or down, we must control the good moves, so you can concentrate harder to avoid leveraging. Diet: Shaochiduocan, adequate intake of eggs, milk, meat. Daily Recipes for: a moderate in protein, low fat, high carbohydrate content. Three kinds of major nutrients in the ratio should be approximately 25:20:55. Steamed bread, noodles, rice and other staple foods, and potato, oats, potatoes and other carbohydrate content is very high, can be used as first choice. Muscle growth protein is the most important source of nutrition, fitness trainers protein intake should be mainly non-fat or low-fat foods, such as skim milk, egg white, fish, skinned poultry, steak and so on. Sleep: the best to get enough sleep eight hours every night, noon, and then take a nap if time can be 30 minutes. By the way, the training time as far as possible in the afternoon to evening sessions, because the human body at this time segment strength and flexibility are at best. Finally I wish you an early fitness success! Increased muscle mass of the 14 major tips: heavy 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 groups, training consumption of protein, rest 48 hours, rather light Do not leave.



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