1. Heavy, low-frequency: body theory that a load of RM used to do the maximum consecutive number of repetitions. For example, practitioners of a continuous raised only 5 times the weight, the weight is 5RM. The results show that the training load :1-5RM muscle thickening can develop strength and speed; 6-10RM training can load bulky muscle, strength speed, but endurance increase is not obvious; 10-15RM load training of muscle fiber thickening obvious, but the strength, speed, endurance have to grow; 30RM load training increased muscle capillaries, increased endurance, but strength, speed is not obvious. Visible ,5-10RM load for increasing muscle volume weight of the fitness training.
2. Multiple sets of numbers: when you want it to work out, to cook 2 to 3 group, which is a waste of time, can not long muscles. Must be specifically drawn 60 to 90 minutes of time to focus on training a specific area, and each move made 8 to 10 groups in order to fully stimulate the muscles, while muscles need recovery time is longer. Saturated muscle has been done so far,
3. Long Displacement: whether rowing, bench press, press, curl, we must first put the dumbbell was as low as possible in order to fully stretch the muscles, cite high as possible. This is a However, I do not deny the role of exercise half the weight.
4. Slow speed: slowly raised, slowly down, deeper muscle stimulation. In particular, when the dumbbell down to control your speed, make concessions exercises, to fully stimulate the muscles. Many people fail to retreat exercises, the dumbbell raises to even complete the task, quickly put down, wasted a golden opportunity to increase muscle.
5. High Density: To increase muscle mass quickly, we should break less frequently to stimulate the muscles. Exercise, as the war to the same rapt attention in training,mac brushes, not to think of something else.
6. Cognitive consistency: the muscles innervated by the work, attention focused on the density can mobilize more muscle fibers to work. Practice of a movement, it should be conscious that ideas and actions into line, that is what is wanted to practice what muscles work. For example: curl vertical practice, we must bow to their own arms with your eyes and see the biceps are slowly shrinking.
7. Peak contraction: this is very obvious that muscles trained in a major law. It requires an action to do when the most intense muscle contraction position, maintain the look that the most intense state of contraction, do static exercises, and then slowly moves back to the starting position. My approach is the most intense feeling of the muscles, the number of 1 to 6, and put down.
8. Continued tension: a group should be maintained throughout the sustained tension of the muscles, both in action at the beginning or end, do not let it loose (not in a
9. Relax between the two groups: a set of actions to be done for each stretch to relax. This can increase blood flow to the muscles, also helps eliminate waste deposited in the muscle and speed up muscle recovery, rapid nutritional supplements.
10. More training large muscle groups: more training chest, back, hip, legs, big muscles, not only make the body stronger, but also can promote the growth of other parts of the muscle. Some people practice in order to arm diameter, arm not only to practice other parts of the training, but will make very slow growth of the biceps. I suggest you make arrangements with large weight of the large compound action exercises, such as large weight squat exercise, which can promote the growth of all other parts of the muscle. This is extremely important, sadly, at least 90% of people do not have enough attention that it can not achieve the desired effect. Therefore, there should be more training programs arranged deadlift, squat, bench press, press, pull-up these 5 classic compound action.
11. Eating protein after training: the training of 30 to 90 minutes, the protein peak demand period, then the best protein supplement. After the training right away but do not eat at least every 20 minutes.
12. Rest for 48 hours: a local muscle training need to rest after 48 to 72 hours to conduct a second training. If high-intensity strength training, the local muscle training twice a 72-hour interval is not enough, especially the large muscle mass. However, exceptions to the abdominal muscles, the abdominal muscles is different from other muscles,blackhawks jerseys, stimulating them to be regular, at least a week to practice 4 times, each time for about 15 minutes; selected three pairs of your most effective practice, only 3 groups,mac makeup, each group of 20-25 times, all to do exhaustive; each interval should be short, not more than 1 minute.
13. Ning Light Do not leave: This is a secret is not secret. Many people special attention to beginners bodybuilding weight training and movement frequency, do not pay attention to whether the action deformation. Bodybuilding training effect depends not only on the number of load weight and movement,vibram 5 fingers, but also by the practice and the muscle is stimulated directly affected by the degree of force. Deformed or if the action is not in place, to train the muscles do not or only part of the force, training effect is not large, even a deviation. In fact, all the rules, the action is always the correctness of the first importance. Raised with the correct action rather lighter weight, do not use non-standard action lift heavier weight. Do comparisons with others, and do not laugh at the gym hanging in mind.
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