Muscle swelling will affect your muscle building efficiency. For many people, fitness is to increase muscles. Strong muscles make you full of strength and charm, which is called muscular feeling. Let's look at the knowledge that muscle swelling will affect your muscle gain efficiency.
The feeling of muscle swelling will affect your muscle building efficiency. 1 Use high-intensity training.
If you want to produce pumping feeling quickly, you must join high-intensity exercise training, because high-intensity exercise training will make muscles enter anaerobic state quickly and improve heart rate and blood flow more efficiently. If you only feel pain during or after training, it means that your muscles are still in a state of more oxygen and can't produce the so-called pumping feeling. At this time, you must moderately improve your training intensity or adjust your training angle under the premise of safety.
Three factors of muscle swelling: adopting high-intensity training, shortening the rest time between groups and supplementing enough water and nutrition.
The rest time between groups was shortened.
When the body muscles are doing weight training, we can appropriately reduce the rest time between groups, generally within 60 seconds. Of course, you should also pay attention to your training volume and intensity. Try to shorten the time to about 45-30 seconds, and then control the number of times in each group to about 6-8 times. Try to use such high-intensity and high-frequency training to make muscles produce enough pumping feeling more efficiently.
Replenish adequate nutrition and water.
According to the above, we know that when muscles feel pumping, nutrients and water in blood can stay in muscle cells for a long time, which can not only provide muscle growth more efficiently, but also enhance the transport of oxygen and nutrients. At the same time, metabolic waste can be removed through blood. In addition, plenty of water can also improve the output of our maximum muscle strength during physical exercise. Therefore, if you are short of nutrition and water, you are unlikely to get it even in hard training.
The feeling of muscle swelling will affect your muscle gain efficiency.
Exercise hydration is too important for muscles, and slight dehydration will reduce your muscle endurance. During exercise, add15 ~ 20 ml of water every100 ~ 200 min, and the water should not exceed 600ml within one hour. This will not only keep you hydrated, but also mean that you have more blood flow and liquid to fill your veins and arteries, thus amplifying your pumping feeling. It is also important to replenish water in time after exercise.
Full stimulation
In fact, the equipment exercise in the gym is the easiest to habituate the muscles, so if you want to improve the pumping feeling and stimulate the muscles, you have to fully squeeze the muscles at the peak of each movement. Then stay at the highest point for 2 or 3 seconds as much as possible, so that your muscle cells can be spared, so as to get extra supplement during the tearing process.
lose weight
Everyone will have a process of failure and fatigue in the process of training the target weight. At this time, you need to lose weight after exhaustion, which will increase your muscle fatigue, let more blood flow to muscle cells every time, and strengthen the pumping effect in the overall training. General weight training is pyramid-shaped, from heavy to light and from light to heavy.
With the help of music
The process of fitness must be very boring, and many people will use music to solve this boredom in the process of fitness. In fact, music is not only a good source of power, but also a good source of power. Music that suits your rhythm, whether it's heavy metal or electronic sound or R &；; B or hip-hop, as long as it gives you strength during training.
Shorten the rest time
Reducing the rest time has a very obvious effect on the pump feeling, which will let more blood pass through the muscle tissue, so it will definitely make your muscles feel swollen and torn.
But to be on the safe side, the weight should not exceed your tolerance, so as not to hurt yourself.
slow down
In order to shape and increase muscles, you will slow down the process of muscle contraction, slow down the speed of falling, and increase the time under tension, which will make your muscles squeeze more strongly. Pump feeling is not just a feeling, it directly affects your muscle growth effect, training effect and many other reasons.
carbohydrate
Carbohydrates are too important for us. If we want to be strong and full of pump feeling in training, it is also important to supplement enough glycogen function before training. In addition to providing energy, glycogen will also promote the training state, and more importantly, make your muscles look big and full.