Man refuses to gain muscle blindly

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.

Roasted pigeon with ham

Roasted pigeon with ham

[Raw materials]10 pigeon eggs, 50 grams of ham, 60 ml of chicken broth, peanut oil, monosodium glutamate, cooking wine, coriander, spring onion, ground ginger, and water starch.

  [Method]Cook and remove the pigeon eggs, add seasoning soy sauce, fry the pigeon eggs in a hot oil pan, and fry until golden brown; cut the ham into long strips, cook and remove, heat the iron pan,Add peanut oil, and when it is cooked to eight, add pigeon eggs, ham, cooking wine, spring onion, ginger, and stir-fry slightly; add chicken broth, cook the soup to dryness, thicken with water starch, add MSG, add coriander.
  [Function]Nourishing kidney and nourishing qi, helping the mother to clear uterine congestion, promoting uterine rehabilitation and improving sexual function.

  [Commentary note]Pigeon eggs contain protein, multiple vitamins, and trace amounts, especially for the sexual life of couples after the full moon.

Middle-aged women’s psychological stress is important

Middle-aged women’s psychological stress is important

After the marriage of many women, the main strength is put on the husband and children, the husband and wife are honored, and they are gradually alienated from the outside world.

When her husband’s career has grown and her child has grown up, she has become redundant and feels inferior.

The motherhood of women’s skin makes them willing to give selflessly, without considering their careers and hobbies at all, and in the end they have no self.

Even if the family is rich, women should have their own careers, and women’s self-confidence gradually becomes independent.

  The psychiatrist suggested that the middle-aged lady change her way of life, participate in some hairdressing, cooking, computer classes, participate in old-fashion shows, dance training. As a result, her affairs have suddenly increased. Now her husband often pays attention to herOf her whereabouts and appreciate her new life.

  Experts say: Someone likens a woman to a book or a school, but if there is no fresh content, what else is attractive to others?

Therefore, the best way for middle-aged women to decompress themselves is to enrich their lives.

  Middle-aged women urgently need psychological decompression.

Enhance self-confidence and appreciate your sense of worth; 2.

Distract attention from following others to yourself and attract family appreciation; 吸引 3.

Psychological balance, no longer feeling weak.

If the above efforts do not work, you should consult a psychologist in a timely manner. Director Yang urges the middle-aged lady not to push happiness further and further because of her psychological problems.

Eat 4 more fruits and vegetables in autumn to detoxify the spleen and stomach

Eat 4 more fruits and vegetables in autumn to detoxify the spleen and stomach

Pomegranate juice antioxidant research found that 100 ml of pomegranate juice can be added daily for two weeks for two weeks, which can slow down the oxidation process by 40% and reduce the deposited oxides.

Even if you stop a little, this strange effect will continue for a month.

  Pomegranate juice is also a more effective antioxidant fruit juice than red wine, tomato juice, vitamin E, etc., and is one of the important substances to eliminate cardiovascular toxins.

Pomegranate juice has a higher concentration of polyphenols than green tea and is a “superstar” against aging and cancer.

  Eating mulberry to prevent constipation Chinese medicine believes that mulberry has a sweet acidity and coldness, and has the effects of nourishing liver and kidney, nourishing blood and replenishing fluids, nourishing fluids, quenching wind, and intestinal laxative, which can effectively prevent constipation.

  Studies have found that mulberry has many functions such as adjusting the body’s immune function, promoting the growth of hematopoietic cells, lowering blood lipids, and protecting the liver.

Those who are habitually constipated may take an appropriate amount of fresh mulberry, wash and squeeze the juice, and take 15 ml each time.

  Pakchoi detox The minerals contained in pakchoi can promote the development of bones, accelerate the metabolism of the human body and enhance the body’s hematopoietic function, open the stomach, facilitate bowel movements, accelerate detoxification, and benefit bone health.

  Pakchoi is the most mineral and vitamin rich vegetable in vegetables.

Pakchoi contains twice as much calcium as Chinese cabbage, vitamin C contains about three times more than Chinese cabbage, and carotene contains 74 times that of Chinese cabbage. Pakchoi contains slightly less sugar and sugar than Chinese cabbage.

  Eating cauliflower, spleen and stomach, cauliflower is flat and sweet. It has the effects of strengthening the spleen and stomach, clearing the lungs and throat, clearing heat and detoxifying. It is more suitable for the spleen deficiency and stomach heat caused by Qiuzao and bad breath and thirst.

  The various vitamins contained in cauliflower, cellulose, carotene, and trace element selenium are all anti-cancer and anti-cancer benefits. Among them, broccoli contains more vitamin C, plus protein and carotene, which can improve cellular immune function.

Cauliflower contains a variety of vitamin D derivatives, which can reduce estrogen levels and prevent the occurrence of retina.

5 delicious slimming meals easily lose 30 pounds


5 delicious slimming meals easily lose 30 pounds

People who eat breakfast consume a hundred calories in a day and are lighter than those who do not eat breakfast.

There are records showing that nearly 80% of people who lose 27 pounds a year or a little longer have breakfast every day.

In addition, a nutritious breakfast can provide enough glucose to your brain to make your thinking clear and mentally active until noon.

銆€銆€The most important thing to look for is the yoghurt jelly, which only contains 255 calories.

This is a long-term long-term breakfast recipe, which can help you reduce the conversion of about 220 cards per day, which is 20 pounds a year!

銆€銆€Cooking time: 5 minutes Ingredients: 50 grams of low-fat cereal, 30 raspberries or other raspberries, 75 grams of low-fat vanilla yogurt.

銆€銆€Practice: layering the above three materials into a glass.

銆€銆€Each serving contains: 255 calories, 10 grams of protein, 47 grams of glucose, 3 grams of whole fat (2 grams of saturated), 5 grams of fiber, 12 mg of calcium carbonate, and 160 mg of sodium.

銆€銆€Calcium and calcium can be used as a natural weight-loss drug because scientists suspect that high-calcium foods can inhibit calcitriol, a hormone that increases microscopic cells and increases trace accumulation.

Researchers at the University of Tennessee have found that dieters who consume dairy products lose twice the weight of those who do not absorb high-calcium foods in six months.

In addition to weight loss, dairy products also have the effect of slowing down bone aging and inhibiting osteoporosis. Studies have shown that it can reduce the risk of stroke and diabetes.

In order for your body to consume a small amount effectively, you need to absorb at least 1000 ml of dairy per day.

銆€銆€Preparation time: Preparation time: 5 minutes Raw material: 1 pomegranate, 50 grams of strawberry.

銆€銆€Seasoning: 150 ml of low-fat yogurt.

銆€銆€Practice: 1.

Pomegranate peeled off the seeds, the strawberries were washed and washed, put into the juicer and squeezed into juice, and poured into the cup.


Pour in the yogurt and mix well.

銆€銆€Each serving contains: calories 250 calories, 6 grams of protein, 52 grams of glucose, 2 grams of whole fat (one of which is saturated), 5 grams of fiber, 8 mg of carbonic acid, 110 mg of sodium.

銆€銆€Vegetables and fruits are the best food for weight loss.

After six months of research by top university researchers, people who like to eat fruits and vegetables consume an average of 511 calories a day less than those who seldom eat fruits and vegetables.

If you want to increase your weight loss, you can double the amount of fruits and vegetables per day – three times better.

銆€銆€Preparation time: 15 minutes Cooking time: 40 minutes Ingredients: 100 grams of beets, 20 grams of carrots, 20 grams of tomatoes, 30 grams of onions.

銆€銆€Seasoning: 1 teaspoon of olive oil, 1 clove of garlic, 2 tsp of red wine vinegar, salt, bay leaf, and dill.

銆€銆€Practice: 1.

Beet, carrot peeled and cut long strips.

Wash tomatoes and onions and chop them.

The garlic is broken.


Heat the olive oil on the wok first, pour the onion and fry, sprinkle with garlic and fry for half a minute, then pour the tomatoes for 5 minutes.


Mix the beets, carrots, bay leaf, red wine vinegar, salt, add to the pot and boil over the fire. Cover and simmer for about 30 minutes.


Take off the bay leaves and finally sprinkle with dill and serve.

銆€銆€Tip: Beets have bright red juice, so it is not easy to clean your hands, so it is best to wear rubber gloves for this dish, and always clean the gloves immediately.

銆€銆€Each serving contains: calories 160 calories, 5 grams of protein, 27 grams of glucose, 5 grams of whole fat (one of which is saturated), 6 grams of fiber, 5 milligrams of carboxylic acid, 920 mg of sodium.

銆€銆€Don’t let yourself walk into the misunderstanding of relying on a single food, whoever loses weight and eats, there is no end to it.

A single vegetable recipe will make you unexpectedly gain weight.Therefore, it is recommended that you eat more colorful vegetables: yellow and orange peppers, purple cabbage, chicory, eggplant, green spinach, arugula, asparagus, broccoli, kale.

銆€銆€Roasted kale replaces your favorite potato chips (150 calories) with the equivalent amount of roasted kale (15 calories) so you can save 135 calories.

Do this twice a week for 52 weeks in a row, and you will lose 3 in a year.

6 pounds.

銆€銆€Preparation time: 10 minutes Cooking time: 12 minutes Raw material: 100 grams of kale.

銆€銆€Seasoning: salt, oil.

銆€銆€Practice: 1.

Warm the oven to 350 掳 C for 10 minutes.


In the meantime, remove the hard stems of kale, peel the leaves and spread them into the baking tray. Spray a thin layer of oil on the sprayer and sprinkle with salt.


Put in a preheated oven for 12-15 minutes, crispy, do not bake yellow.

銆€銆€Each serving contains: calories 15 calories, protein 1 g glucose 3 g, full fat 0 g, fiber 1 g, protein 0 mg, sodium 175 mg.

銆€銆€Stabilizing blood sugar and inhibiting high blood pressure Because the outer shell and germ of the grain remain intact, they stabilize blood sugar and inhibit obesity.

A 12-year study by Harvard University shows that a system of appetite stabilization can explain why women who eat large amounts of whole grains eat more than fine grains (cakes, white bread, and all other white flour-like foods that deliberately destroy your blood sugar and make youThe body of the body that needs more carbohydrates is important.

In addition, another Harvard study showed that eating coarse grains every day reduced the risk of heart disease by 28%.

銆€銆€You need 48 grams of whole grain a day, so this “foreign” meal, Quinoa, will save you 115 calories per year, which is 1.

5 kg.

銆€銆€Preparation time: 5 minutes Cooking time: 25 minutes Ingredients: 100 grams of quinoa, 2 green onions, 20 grams of almonds.

銆€銆€Seasoning: 1 teaspoon of sesame oil, 2 teaspoons of soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of ginger.

銆€銆€Practice: 1.

The oven was warmed to 180 掳 C for 10 minutes.


In the meantime, the onions are washed and cut into thin slices.


Quinoa is washed and put into the pot and add a little water. After cooking for 5 minutes on medium heat, it will become soft and soft. Stir fry, add water and put salt. After changing the fire, turn it to a small fire and cover it. Slowly15-17 minutes, the water can be dried to serve the bowl.


Mix sesame oil, soy sauce, rice vinegar, ginger, and onion on the cooked quinoa.


Almonds are placed in the oven for about 10 minutes and removed and sprinkled in quinoa.

銆€銆€Tip: Quinoa is a common cereal in Western food. Because it contains all 8 kinds of amino acids, it is considered to be a kind of 鈥渁ll-round鈥?protein food. It can be found in foreign food areas with large supermarkets.

銆€銆€Each serving contains: calories 305 calories, 9 grams of protein, 38 grams of glucose, 7 grams of whole fat (one of which is saturated), 4 grams of fiber, 0 mg of calcium carbonate, 460 mg of sodium.

Between friendship and love


Between friendship and love

There is a kind of feeling, between friendship and love, there is a kind of person, between friends and lovers.

銆€銆€You will think of him because of a song, a color, think of his sincerity, think of his attachment, and think of the ups and downs he has experienced together.

Because with such a friend, you will cherish your life and love your life, because you know that he wants you to live well. He hopes that you can take good care of yourself. When you meet again, he hopes that you can tell him.You are very happy.

銆€銆€You will miss him silently at an occasional time. When you think of him, your heart is warm, there is a good, a touch.

When you are sad and troubled, you will think of him. You hope that he can be at your side, give you comfort, give you understanding, but you never talk to him. You are afraid that the part of your own grief will hinder him.calm life.

銆€銆€You rarely contact each other. In this long life, your time may be only a few tens of thousands, but in each other’s hearts, there is a mourning, a statement, even if he goes to the ends of the earth, even ifFor many, many years, even when I meet again, it is already a thing of the past, and you will still remember such a person so deeply, this is enough.

銆€銆€Those secular ideas are pale and weak in your heart because of his existence. You just set a small space for this person in the depths of your heart, quietly clinging to that beautiful memory, fromIn the beginning, you will know that there will be no love between you. It seems that when you talk about love, you will marry this emotion. This can only be a kind of friendship.

What the hell is this all about?

You have been thinking for many years, but you have no clue.

銆€銆€Life is so bland, maybe you don’t have any old days, sea and stone love, but with such a friend, there will be some ambiguity in your life, a little color, you think about him.

Remember him silently, maybe this life will not forget this life.

銆€銆€You are very grateful that in this world, there is such a person, he is not with you, he has not done anything for you, but you hope that he will live very well.

You are also very happy to have such a feeling, pure and long. In this complicated world, there is such a friend, it is worth your blessing, to miss. The world of feelings is never absolute, friendship and love.The boundaries are not very clear.

Such a relationship seems complicated, but such a copy is so pure.

5 bad habits lead to inelastic front end


5 bad habits lead to inelastic front end

In the summer, do you have a pair of slender legs and legs, do you also have a rounded, sturdy buttocks?

The chest is plump and strong, and naturally it will show the slender lines of the waist.

If your humerus is inelastic, then the complications below the waist will be lost, and the proportion of the lower body will give you a sense of loss of balance.

So, don’t let the domino effect of your hips drag your body curve.

銆€銆€Tips The ideal ratio of hips is: height divided by 2, plus 10 cm.

銆€銆€Bad habits affecting the beautiful buttocks When sitting obliquely, the pressure is concentrated at the end of the spine, the blood circulation is poor, and the oxygen supply is insufficient, because the weight is placed at the small square in front and continues to deform downward.

銆€銆€Long-term standing for too long, the blood is not easy to reflow, resulting in insufficient oxygen supply at the tip, bad metabolism, and may cause varicose veins.

銆€銆€Smoking, drinking, staying up late are all related to the chest.

The blood circulation is not good, the metabolism is bad, the connective tissue is slack, how can there be a rich and round rib?

銆€銆€The taste of heavy diet, high calorie, high sweetness, and heavy taste of the modern diet is the primary cause of obesity.

Plus, do not like activities, fat is a matter of course.

銆€銆€Wearing a brief underwear during exercise, wearing thin and unsupported briefs, I don’t know what is wrong with my youth. As I grow older, I will be in line with the core because of the slack of elastic fiber and insufficient support.