Man refuses to gain muscle blindly
Many people dream of having beautiful muscles.
So, I went to the gym to practice hard, but the effect was not obvious.
In fact, it is not difficult to build a muscle. In addition to persistent training and perseverance, there are many fitness skills to master. Beginners should pay attention to practicing under the guidance of professional coaches to avoid muscle strain.
Exercise time is best fixed at the same time each exercise is scheduled, so that you can develop good exercise habits, help the internal organs of the body to form conditioned reflexes.
Do not exercise one hour after meals and one hour before bedtime, otherwise it will affect digestion and sleep.
The best time for physical strength is generally between 15: 00-20: 00, which can be considered as the main exercise time.
Exercise time should be suitable for beginners and normal laborers. It is advisable to work three times a week, 1-1 each time.
5 hours, but each exercise should include all muscle groups of muscles.
Those who insist on exercising every day can divide the muscle group into two parts and practice the next day to ensure that the muscles can effectively recover.
For example: practice shoulder, abdomen, chest today, practice back, arms, legs and other parts tomorrow.
The amount of load depends on your physical strength. Generally speaking, the number of effective muscles developed is 8 times 12 times, at least not less than 8 times, this amount should be the best effort.
At present, the load should be controlled at 70% -80% of the individual’s maximum power, that is, the most effective number of times to use this load is to do with a large load, not more than 5 times.
The most effective times to develop endurance and reduce misfortune are to do 20 times with a small load, and slightly reduce the waist and abdomen until you can’t move.
Each movement needs to be practiced in several groups. Each exercise movement needs to be practiced in several groups so that the stimulated muscles can enter the state and the muscle volume can be exerted.
In general, the number of large muscle groups can be more, and the number of small muscle groups can be less.
For beginners, it is advisable to have three movements in each of the three groups, which is more than reorganization. After having a certain foundation, add to three to five groups according to the degree of strength growth.
Do not take long breaks. The rest time between each practice group should not be too long. Generally it is between 40 seconds and 50 seconds. For heavy loads, the rest time for high-intensity exercises should not exceed 15 minutes.
Excessive rest periods can affect exercise results.
Master the right breathing method The right breathing method can help you focus your mind, make your movements coordinated and rhythmic, and lift more weight during exercise.
General movements and small weight trials are forced, inhale when the muscles contract, and exhale when you relax.
When lifting a heavy weight or the last time you try to lift, exhale deeply, hold your breath, and then take a deep lift, then breathe deeply.
Mouth breathing during exercise, strenuous exercise before exercise to prevent muscle ligament strain, relaxation exercise after training to help eliminate muscle tension and restore fatigue.