Start a men's fitness program to strengthen muscles and exercise 9 elements for a man
Men all want to have a strong physique rather than a "little ribs". However, not everyone is born with a good figure, so they need to work hard to "forge" after tomorrow.
1. Multiple groups
Whenever you want to exercise, do 2 or 3 groups. This is actually a waste of time and you can't grow muscles at all. You must devote 60 to 90 minutes to intensively exercise a certain part, and do 8 to 10 groups of each movement to fully stimulate the muscles. At the same time, the longer the recovery time the muscles need. Keep the muscles saturated until they are saturated. The "saturation" must be self-felt. The moderate criteria are: acidity, swelling, tingling, firmness, fullness, expansion, and obvious muscular appearance.
2. Large weight, low frequency
In bodybuilding theory, rm is used to represent the maximum number of repetitions that can be continuously performed at a certain load level. For example, if a practitioner can only lift a weight 5 times in a row, the weight is 5rm. Studies have shown that: load training of 1- 5rm can make muscles thicker and develop strength and speed; load training of 6- 10rm can make muscles thicker and increase strength and speed, but the increase in endurance is not obvious; load training of 10- 1 - 5rm does not increase significantly, but strength, speed, and endurance all increase; load training of 30rm increases the number of capillaries in the muscles and improves endurance, but strength and speed do not increase significantly. It can be seen that a load weight of 5- 10rm is suitable for bodybuilding training to increase muscle size.
3. High density
Density "refers to the rest time between the two groups, and resting for just 1 minute or less is called high density. To make the muscle mass grow rapidly, it is necessary to rest less and stimulate the muscles frequently. "Multiple groups of numbers" are also based on "high density". When exercising, you should concentrate on training and not think about anything else, just like fighting.
4. Slow speed
Raise it slowly and lower it slowly, which stimulates the muscles more deeply. In particular, when putting down dumbbells, you should control your speed and do concession exercises to fully stimulate your muscles. Many people ignore the practice of conceding. They have completed the task by lifting the dumbbells, and put them down quickly, wasting a good opportunity to build muscles.
5. Consistent thoughts and actions
Muscle work is governed by nerves, and concentration of attention can mobilize more muscle fibers to participate in work. When practicing a certain movement, you should consciously align your thoughts and movements, that is, you should think about what muscles you practice. For example, to practice vertical curving, you must lower your head and look at your arms with your eyes and watch the biceps slowly contract.
6. Practice more large muscles
Practicing more large muscles in the chest, back, waist, hip, and legs will not only make the body strong, but also promote the growth of muscles in other parts. In order to make their arms thicker, some people only practice their arms and not other parts, which will cause the growth of their biceps to be very slow. It is recommended that you schedule some large compound movements that use heavy weights, such as heavy squats, which promote muscle growth in all other areas. This is extremely important, and sadly, at least 90% of people do not pay enough attention to it to achieve the desired results. Therefore, the five classic compound movements of hard pull, squat, bench press, push, and pull-up should be arranged in the training plan.
7. Long displacement
Whether it is rowing, bench press, press, or curving, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This rule sometimes conflicts with "constant tension", and the solution is to quickly pass through the "locked" state. However, I do not deny the role of heavy half-way exercise.
8. Continued tension
Keep your muscles tense throughout the group, and never let it relax and not be in a "locked" state at the beginning or end of the action, always reach complete exhaustion.
9. Eat protein after training
In the first 30 to 90 minutes after training, the demand for protein reaches its peak, and the effect of protein supplementation is best at this time. But don't eat immediately after training, at least every 20 minutes.
If you want to get rid of your bony and pathological appearance and make yourself more masculine, strengthening muscles is the focus of men's fitness. However, increasing muscle is not just a few actions on the equipment. If you want to create strong muscles, you need to master some methods. Therefore, you may wish to refer to the male muscle increasing methods described above.
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