1, large weight, low number of times
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can continuously make. For example, if the practitioner can only lift 5 times for one weight, the weight is 5RM. Studies have shown that: 1-5RM load training can make muscles thicker, develop strength and speed; 6-10RM load training can make muscles thick, strength speed increases, but endurance growth is not obvious; 10-15RM load training makes muscle fiber increase The thickness is not obvious, but the strength, speed and endurance are all advanced. The 30RM load training increases the capillary in the muscle, and the durability is improved, but the strength and speed are not improved. It can be seen that a load weight of 5-10 RM is suitable for the best way to increase muscle volume.
2, multiple groups
When you think about exercise, you can do 2 to 3 groups. This is a waste of time and you can't grow muscles at all. It is necessary to take 60 to 90 minutes to concentrate on a certain part of the exercise, and each action is done in 8 to 10 groups in order to fully stimulate the muscles, and the recovery time of the muscles needs to be longer. Until the muscles are saturated, the "saturation" needs to be self-perceived. The appropriate criteria are: acid, bloating, tingling, firmness, fullness, expansion, and obvious swelling of the muscles.
3, long displacement
Whether it is boating, bench press, referral, or curling, first put the dumbbells as low as possible to fully stretch the muscles and raise them as high as possible. This article sometimes contradicts "continuous tension" and the solution is to quickly pass the "locked" state. However, I do not deny the effect of half-weight exercise of heavy weight.
4, slow speed
Lift it slowly, slowly lower it, and stimulate the muscles deeper. In particular, when you put down the dumbbells, you must control the speed and do the concession exercises to fully stimulate the muscles. Many people ignore the concessional connection, and even if the dumbbell is lifted up, the task is completed, and it is quickly put down, wasting a good opportunity to increase muscles.
5, high density
"Density" refers to the rest time between two groups, with only one minute or less being called high density. To make the muscle mass grow rapidly, rest less and stimulate the muscles frequently. “Multiple groups†are also based on “high densityâ€. When you exercise, you should concentrate on training like a war, and don't think about anything else.
6, mindfulness
The work of the muscles is innervated, and the concentration of attention can mobilize more muscle fibers to work. When practicing a certain action, you should consciously make the mind and the action consistent, that is, what muscles you want to work on. For example, if you are practicing a vertical bend, you should bow your head and comment your own arms with your eyes, and see that the biceps are slowly bulging.
7, peak contraction
This is a major rule that makes muscle lines very obvious. It requires that when a certain action is done in the most stressful position of the muscle contraction, keep the state of the most contraction, do static exercises, and then slowly return to the beginning of the action. My method is to feel the most stressful muscles, count 1 to 6, and then put it down.
8, continue to be nervous
Keep muscles in constant tension throughout the group, whether at the beginning or end of the movement, do not let it relax (not in a "locked" state), always exhausted.
9, relax between groups
Stretch and relax every time you complete a set of movements. This can increase the amount of muscle congestion, and also help to eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.
10, more practice large muscle groups
More muscles, back, waist and hips, and large muscles in the legs can not only strengthen the body, but also promote the growth of muscles in other parts. In order to practice the thickening of the arms, some people only practice their arms and do not practice other parts, but the growth of the biceps will be very slow. It is recommended that you arrange large-scale compound exercises using large weights, such as heavy weight squat exercises, which promote the growth of muscles in all other parts. This is important and it is sad that at least 90% of the people do not pay enough attention to achieve the desired results. Therefore, in the training program, the five classic compound movements of hard lifting, deep squatting, bench press, referral, and pull-up are arranged.
11. Eat protein after training
In the 30-90 minutes after training, the demand for protein reached its peak, and the protein supplementation was the best at this time.
12, rest 48 hours
Partial muscle training requires 48 to 72 hours of rest before a second training session. If high-intensity strength training is performed, the interval between two training sessions of local muscles is not enough, especially for large muscle groups. However, except for the abdominal muscles, different abdominal muscles and other muscle groups, you must always stimulate them. You must practice at least 4 times a week for about 15 minutes. Choose three exercises that are most effective for you. Only 3 groups, each The group was 20-25 times, and all of them were exhausted; the interval between each group was short and could not exceed 1 minute.
13, Ning light not to leave
This is a secret that is not a secret. Many beginners and bodybuilders pay special attention to the weight and number of movements, and do not pay attention to whether the movement is deformed. The effect of bodybuilding training depends not only on the weight and number of movements of the weight, but also on whether the muscles being trained are directly stressed and stimulated. If the movement is deformed or not in place, the muscles to be trained are not or only partially stressed, and the training effect is not large or even biased. In fact, in all the rules, the correctness of the action is always the first important. Especially for weight-bearing training, you can use the correct action to lift a lighter weight, and do not use a non-standard action to lift a heavier weight. Don't compare with people, don't take the ridicule of the gym. You have to remember that you are training muscles, not the strength of training. Those who do not regulate the basic movements and still carry heavy weight, I can only understand him as eating too much, to digest and digest the food.
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