How to carry out muscle building... from tianmeihao's blog

How do muscles grow, do you know?

When the muscle suffers a certain external stimulus, for example: strength training to stimulate the target muscle groups, muscle fibers will have torn, in the resting state, the muscle draws a certain amount of nutrition and kinetic energy, spend a certain amount of time to repair and reorganize, the muscle will 蜂蜜 than the original thick, this process is the process of muscle growth.

Therefore, when carrying out energy training, we can not exercise the same muscle group every day, or muscle fibers will be in a torn situation can not be reorganized up, muscle gain efficiency will be low.

To develop an excellent body proportion, with a well-developed muscular body, you must order a scientific fitness muscle building plan, rather than blindly blind practice.

First and foremost, the energy training is not the greater the net weight the better. Novice muscle strength is relatively weak, blindly carry out large weights prone to tendon injury problems.

We have to choose the right weight for ourselves, learn the movement specification, with the improvement of muscle strength, and then from shallow to deep to improve the weight level, so as to be more efficient and safe exercise, and quickly develop an excellent body shape.

Secondly, when it comes to energy training, it is not the harder 增肌減脂 you work, the better the results. When working out, we should combine work and rest, and reasonably allocate rest time.

Large muscle groups rest 72 hours after each training, small muscle groups rest 48 hours after each training to open the next round of training, so that the muscle can be more efficient repair, thereby improving the efficiency of muscle building.

Our body muscle groups can be divided into back muscles, pectoral muscles, arms, shoulders, abdominal muscles, buttocks, thighs, calves and other muscle groups, each target muscle group training to pay attention to, allocate 4-6 movements for all-round stimulation, not a single action training, in order to let the target muscle groups feel enough pump, so as to improve the overall muscle dimension.

Ultimately, we must pay attention to protein supplementation, protein can supplement the body with amino acids to provide 代餐 to the muscles, which is conducive to muscle repair.

Thus, during the fitness muscle building period, we need to improve our protein intake, which needs to be supplemented with 1.5-2g of protein per kilogram of body weight per day. We can eat more high-protein foods, such as chicken breast, fish, dairy products, eggs, shrimp and other foods, divided into multiple meals and multiple time periods to supplement, the absorption rate will be greatly improved.