But for some beginners, it is unbearable for such training intensity, so it needs to be gradual.
Question 2: Why does the synthesis of protein accelerate after fitness training? It is absolutely necessary to supplement protein with some hard dry goods within half an hour after training, and it is best to supplement it with carbohydrates that absorb quickly. Because the body after training is like a sponge that squeezes water, it needs to absorb various nutrients to supplement it. If protein and carbohydrate, the two key elements of muscle growth, are supplemented in time, the muscle will immediately stop decomposing due to training and turn into a state of synthesizing muscle tissue.
Question 3: Fitness Plan 50 points A complete fitness plan should include three aspects: eating (diet), exercise (training) and sleep (sleep), and exercise consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups).
Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.
Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.
Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!
14 the secret of increasing muscle mass:
Heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, resting for 48 hours, rather light than false.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "... >; & gt
Question 4: Ask about the gym, and how much is each physical rehabilitation training? Where is the effect good? Push practical fitness dry goods every day.
Question 5: What fitness equipment should I buy at home, such as dumbbells, elastic belt, TRX belts and the most important yoga mats? After I have a certain foundation of abdominal muscles, I will consider starting abdominal chakras. If you want to practice your back, you can set up a simple horizontal bar and find a place to do it at home. If you still have a budget, you can consider treadmills, in-situ bicycles and so on. In fact, if you want to exercise, many movements without equipment are just as good. Recommend an APP――KEEP, which has a lot of training without equipment, as well as various dry goods fitness products and fitness gods. The learning effect around the border building will be better.
Question 6: What do you mean by "broken beans"?
This is an old brand. As early as the end of Jiaqing in Qing Dynasty, Zhang Decai, the founder of "Zhang Bendou", worked as a chef in the imperial chef of Qing Dynasty. At that time, emperors, princes, palaces and relatives in the palace always wanted snacks to grind their teeth and digest. Zhang Decai studied and practiced hard, and finally made all kinds of dry food with bean flavor, such as "fried beans with balsam", "pea yellow", "three bean cakes", nuts and melon seeds. At the same time, at the festive banquet, he also made special-shaped tributes for the imperial court, such as "Kowloon Gong Shou", "Ma Gu Xian Shou" and "Dragon and Phoenix Becoming a Happiness". In particular, the paste skin is fragrant and the beans collapse, which is most favored by the court dignitaries. The original name of the paste-skin fragrant bean collapse is "black bean collapse". Five herbs (cinnamon, aniseed, fennel, onion and salt) and five herbs (licorice, Fritillaria, Angelica dahurica and Schisandra chinensis), chicken, duck, mutton and Polygonum multiflorum are used to make this kind of broken beans. This kind of broken bean looks black and butter as bright as tiger skin, bursting, but it doesn't bite into the sand, and it is crisp but not hard when chewed in the mouth. Five flavors are all available, chewed into pulp for a long time, fragrant and long aftertaste. It contains many nutrients, including 29% protein, 47% carbohydrate, calcium, iron and phosphorus. It is low in fat and cholesterol, and has the function of relaxing bowels and keeping fit. Even Yuan Shikai, who has been emperor for 83 days, loves this bean very much.
Question 7: What does jumping beans mean? Ginkgo porridge Tianjin Snack-Jumping Bean.
Burst beans
This is an old brand. As early as the end of Jiaqing in Qing Dynasty, Zhang Decai, the founder of "Zhang Bendou", worked as a chef in the imperial chef of Qing Dynasty. At that time, emperors, princes, palaces and relatives in the palace always wanted snacks to grind their teeth and digest. Zhang Decai studied and practiced hard, and finally made all kinds of dry food with bean flavor, such as "fried beans with balsam", "pea yellow", "three bean cakes", nuts and melon seeds. At the same time, at the festive banquet, he also made special-shaped tributes for the imperial court, such as "Kowloon Gong Shou", "Ma Gu Xian Shou" and "Dragon and Phoenix Becoming a Happiness". In particular, the paste skin is fragrant and the beans collapse, which is most favored by the court dignitaries. The original name of the paste-skin fragrant bean collapse is "black bean collapse". Five herbs (cinnamon, aniseed, fennel, onion and salt) and five herbs (licorice, Fritillaria, Angelica dahurica and Schisandra chinensis), chicken, duck, mutton and Polygonum multiflorum are used to make this kind of broken beans. This kind of broken bean looks black and butter as bright as tiger skin, bursting, but it doesn't bite into the sand, and it is crisp but not hard when chewed in the mouth. Five flavors are all available, chewed into pulp for a long time, fragrant and long aftertaste. It contains many nutrients, including 29% protein, 47% carbohydrate, calcium, iron and phosphorus. It is low in fat and cholesterol, and has the function of relaxing bowels and keeping fit. Even Yuan Shikai, who has been emperor for 83 days, loves this bean very much.
In 1985, Yuan Shikai's daughter wrote an article "My Father Yuan Shikai" to "The Grand View of the World", it was also mentioned: "After Yuan Shikai's downfall, he often ordered his family to go out to buy crispy beans." It can be seen that "bursting beans" really deserves its reputation. During the Xianfeng period, Zhang Yongtai, the second generation descendant of "Zhang Dou Zhang", died and returned to Tianjin with his wife and family. This kind of palace food was also brought to Tianjin. The Zhang brothers created the general name of "dried bean curd Zhang", and successively opened two semicolons, "yongtai city" and "Yongde City" in Dinggong Temple and Xiaoyaowang Temple in the city, making and selling all kinds of dried bean curd and snacks by themselves. Since then, the reputation of "Broken Bean Zhang" in Tianjinwei has been greatly improved, which can be described as a household name. During the Guangxu period, Zhang Xiang, the third generation descendant of Zhang Bendou, inherited his ancestral business, and successively established brands such as Laodefa, Laodecheng, Laolaicai, Laofry and Laozhangji in Jianwu Street in Shinan and Luotian (next to Tianjin Daily) to produce and sell dried bean snacks with different flavors. Zhang Guohua, a fourth-generation descendant of "Beng Dou Zhang", studied with his father at the age of fourteen. After 28 years of the Republic of China, he helped his father to run the "Collapse Fight Palm" and "Lao Zhang Ji" in binjiang road (next to Daoxiang Village) and behind the church, and gained ancestral stunts. On the eve of liberation, he took over "Lao Zhangji" and served as the manager. After liberation 1956 was a public-private partnership, Zhang Guohua was transferred to Heping district dried fruit processing factory as the director, and 1983 retired.
Question 8: What kind of APP or video tutorial do men use for indoor fitness? I personally recommend Fittime. You can search and download Baidu assistant on your mobile phone. There are fitness videos in it, and there is room for sharing. Fitness experts can share dry goods fitness products. Hope to adopt. Thank you!
Question 9: Please recommend some sports social platforms? PERFIT played beautifully, and I thought it was very good. There are many dry fitness products on it, conveying a new way of life.