In action movies, besides the main protagonist we are familiar with, there are also many golden villains who are equally strong and stunted. They make the fighting scenes in the movies more exciting, and the most famous of these villains must be Zou Zhaolong.
Many Hong Kong movies have him, and he is usually the strongest villain with enough movies. The villain he created is so deeply rooted in the hearts of the people that as soon as the protagonist appears, he will sweat for the protagonist. His fight with Donnie Yen in The Fuse is also called the classic of action movies.
His success is by no means accidental. Zou Zhaolong started practicing martial arts at the age of five. Later, he systematically studied fitness and even got a fitness instructor certificate. His figure is one of the best in the entertainment circle, and you know, he is 52 years old, but his muscle lines are still obvious, giving people a very hard feeling, which is really not easy.
The muscle content of the body is directly related to age. With the growth of human age, muscles will be lost year by year, just as muscles will be lost at the rate of 10% every ten years after the age of 40, and the synthetic ability of muscles will also decline with the growth of age, which will affect the growth of muscles, but age can affect muscle gain, but it is definitely not a decisive factor.
If you train in a relatively correct and efficient way, you will also get good results. For example, the wrinkled Zhao Long mentioned above can still have full and clear muscles at the age of 52, far better than a 20-year-old boy. Next, fitness coach Paul will give you some suggestions to increase your muscles.
The rules of muscle exercise
First, adopt the principle of gradual progress.
For beginners, in addition to learning action standards, it is necessary to have a step-by-step muscle exercise plan to gradually increase the weight and density of training. Many people will use their limit weight to train at first, which will easily cause sports injuries, make your training effect stop, and seriously end your muscle training career.
There are still many people who use a certain weight for too long and don't challenge a bigger weight. You know, muscles won't grow without constant stimulation. If the weight is not increased, the status quo will be maintained.
Therefore, if you want to continue to grow muscles, you need to constantly break through. For example, if you can do eight bench presses with a barbell of 10 kg today, you need to increase the weight of the barbell or increase the number of times next time or several times to ensure that the muscles constantly receive new stimuli. Don't increase the weight or number of times in a hurry to avoid accidents.
2. You should stimulate the same muscle in multiple groups.
In order to increase muscles more efficiently, it is necessary to carry out multi-group multi-directional stimulation and training for each muscle, so that more muscle fibers of a single muscle can participate.
For example, today's back training, then a single training action is to train the back, and each action should be selected as many times as possible, so that every muscle fiber in the back can participate in it and get more adequate stimulation.
3. The rest time between groups should be as short as possible.
Training for five minutes, taking photos 1 hour, how can such training make muscles grow? Many people in the gym are talking and laughing together during training, but people who are really in good shape won't talk to you too much because they don't have time.
Rest between groups must be well controlled, and shorter rest time can increase the metabolic pressure of muscles, thus making them grow more efficiently.
And try to compress the training time, and try not to exceed 1 hour. The increase of training time will reduce the testosterone level of the body, increase the cortisol level and accelerate the decomposition of muscles. Too long exercise time will lead to your inattention and affect the training efficiency.
4. Pay attention to the details of the action, and the action should be standardized in place
Many people watch the movements in the video and use them directly for training, but for those who have no training foundation, they just imitate the movements and don't really know how to do it, which not only increases the risk of sports injury, but also has low training efficiency, so they must spend more energy to learn the details of the movements before practicing the movements.
In addition to the action standard, we should also pay attention to the degree of action. Many people always give up halfway. We know that the longer the movement distance, the greater the work. We always do half the work when the action is not in place, which not only affects the flexibility of the antagonistic muscles, but also makes the target muscles not fully stimulated or only part of the muscle fibers are stressed, which greatly reduces our training effect.
5. Sufficient muscle rest time
Muscle growth takes place at rest. Usually the muscles need to rest for 48 ~ 72 hours, and arrange the second training according to their recovery. Therefore, you can't practice frequently in places where you like muscles, and muscles are stimulated before they rest, which reduces the efficiency of muscle growth.
On the one hand, training needs adequate sleep and a high-protein diet to help muscles complete self-repair and over-recovery.