How to exercise with dumbbells?

"The philosophy of bodybuilding training"

First: basic training

Stick to basic training and train everyone with the simplest and most direct free weight. Never ignore it.

Basic movements, such as complex movements such as hard pulling, are the best for muscle growth and should be the most effective in every training.

Put the compound action in front, and after finishing the heavy compound action, improve it with isolated action or equipment.

Muscle, make it reach the depth of rest.

Second: protein.

Don't limit the intake of protein. The more protein you eat, the faster your muscles will grow.

The average intake is at least one gram of protein per pound of body weight. In order to better promote muscle growth, protein should be ingested.

The daily intake was increased to1.5-2g per pound of body weight.

Third: carbohydrates

Carbohydrate is the main food to increase muscle volume, but eating too much carbohydrate will increase the body.

Fat content, so pay attention to carbohydrate intake. Generally speaking, the standard intake of bodybuilding is 100 to 100 mg per pound of body weight.

You need more than 2 grams of carbohydrates, so you need to increase your intake to 2.5-3 grams of carbon per pound of body weight.

Hydrate, but not more, otherwise it will only turn undigested food into fat. The best arrangement is

It is necessary to keep carbohydrates at about 3 grams on the day of training, especially when the training intensity is relatively high.

If you are training small muscle groups or rest days, you can reduce carbohydrates slightly, but not less than 2 or 5 grams.

Below this intake, it is difficult to exert the full growth potential of muscles.

Fourth: compulsory courses

At least one barbell exercise should be prepared for each muscle part. If there is no heavy barbell practice,

Otherwise, the muscle volume and strength will inevitably decline, and only by adopting heavy load training can the muscles continue to grow and progress.

Fifth: Waist circumference

Whether you want to put muscle volume and development first or not, you are one of the super developed muscles before you practice.

Before, there is no need to pay too much attention to the lines and symmetry of muscles, because doing so will slow down the development of muscles, if muscles

After getting the ideal volume and girth, the size of muscle is the key.

Sixth: standard posture

It is most important to maintain the correct training posture, whether it is strength weightlifting or bodybuilding training, and to maintain the most standard movements.

Yes, especially when doing weight lifting, even if the load is heavy and the difficulty is higher, we must ensure high-quality training movements and ranges.

The degree should be large enough, but never take advantage of it, and put all the load on the goal of exercise. Otherwise, it will only increase the risk of injury.

Make love.

Seventh: When doing bodybuilding training, the load is not the most important.

Bodybuilding training is different from strength weightlifting. Strength weightlifting only cares about pushing a bigger load with the right posture, while bodybuilding training

The real meaning lies in the degree of muscle fatigue. Although it is important to bear weight, it is more important to feel the stretching of muscles during training.

And should not pause for too long, at most two seconds between every two movements, otherwise it will only give the muscles a chance to breathe.

Yes, but it can't achieve the purpose of training.

Eighth: digital effect

It is necessary to know the training effect produced by various times, and the training at different times will produce different effects.

The amount of exercise between 1-5 is mainly to develop the overall strength of muscles and is only suitable for heavy free weights.

Training, such as bench press, squat, hard pull, etc. Although it is excellent for the development of muscle strength, it also has its shortcomings, namely

If this training method is adopted, the volume of muscle is not obvious, then the standard number of times to really develop muscle is 8- 12 and.

Between 6 and 8, these two exercises are the best for muscle development, but not between 1-5 times for muscle strength.

Training comes quickly,/kloc-more than 0/5 training times, mainly to improve muscle lines and increase muscle separation, but yes.

Muscle mass and strength have little influence, so novices should not adopt this training method, because novices are just getting started.

Fitness training is small, and line training should be carried out after the muscle mass reaches a certain level.

Ninth: rest between groups

Need to know the rest time between groups for various training times. If used improperly, the training effect will be great.

. 1-5, because the main purpose now is to push more weight.

The amount is not the degree of stimulation to the muscles, so don't pay attention to the long rest time between groups, as long as you can push up the weight.

Ok, it's called strength weightlifting. Although you can rest for a longer time, you must control the rest time within 3 minutes.

If the rest time is too long, the body temperature will drop, which means that the risk of injury will increase greatly.

Intermittent rest must be controlled within 1- 1.5 minutes. If it is longer than this time, the muscles will not be deeply stimulated.

Because I think everyone should constantly give the training area strong stimulation and muscle burning, because this time is mainly

Develop muscle mass, let him reach deep rest, and take less rest if possible, usually for recovery.

For the combination action, you can rest for a longer time, and the rest between groups can reach 1.5 minutes, because the consumption of the combination action is very large, so

Recovery is slow, so you can rest and isolate more, but it must not exceed 1.5 minutes. For isolation,

The action is mainly to make the muscles completely tired at the end, so you can't let him rest for too long, but in order to keep it moderate,

Therefore, the rest time of each group 1 minute is enough. If you use coaches with more than 15 times in each group,

In this case, the rest time should be greatly reduced, because this time is mainly to exercise muscle endurance and lines, and everything is different.

It is enough to rest for half a minute between groups, otherwise the purpose of exercise will not be achieved.

Tenth: the main diet of bodybuilding

No matter how effective nutritional supplements you use, they can't replace daily meals. I eat a lot of beef and chicken breast every day.

Although I eat a lot of meat supplements, I eat nine meals a day, of which only two are supplemented, and food accounts for seven meals.

There are two kinds of food meals, each of which contains a mixed drink of protein powder and milk, and the tonic is taken four times a day.

* * * There are seven meals. Generally speaking, bodybuilders should eat at least six meals a day, which is the minimum requirement.

I know very well that if I replace my daily diet with supplements, my muscles will soon lose mass.

Even lose muscles.

Eleventh: Learn how to overcome the platform period.

(1) The so-called plateau period refers to the slow or stagnant muscle growth after a period of training.

Sometimes you have to learn how to keep your muscles growing. Generally, the platform period is mostly due to the long-term use of the same training.

Practice classes or training moves, so after training for a period of time, you should regularly change the training moves and movements of a muscle.

sequence of movements

(2) It is also a good method to change the training times, so as not to make the muscles fully adapt to the training times used now.

After a month or two of regular training, use the training times that are rarely used at ordinary times to finish muscle training.

Extremely shocking, for example, you can use this method after two months of training, if you usually use your own calf heel lift.

Group 25 times or so. Now, in order to keep him growing, each group can use high load and low load 6-8 times.

The number of times in each group or 100 times will give your calf an unprecedented new feeling and make it feel.

It's strange, promoting his continuous growth.

(3) High-intensity training is the best way to overcome the platform period, which can push your muscles to the limit of fatigue.

The deeper the fatigue, the faster the muscle grows. Although this high-intensity training is very effective for muscle growth,

But don't use too much, otherwise it will only destroy muscle tissue and stop muscle growth. Use it once a month or so.

This kind of intensive training is enough, but these training methods are not suitable for health workers who have been trained for less than one year.

Beauty beginners, beginners as long as they have a correct diet plan and training plan is enough, generally will not send.

Platform period, etc

Twelfth: overtraining

Overtraining is the most common mistake made by many bodybuilders. Once the muscles are overtired, his strength will decrease.

Will be weakened, muscle growth will stagnate, and the body's immunity will be greatly reduced. In order to avoid this situation.

When it happens, you must arrange training and rest reasonably. There are muscles outside the gym, which I don't know when I train.

Self-pity, I will always have a broken muscle, I will give him the best care outside the gym, I will supply.

Adequate nutrition and good rest for him, for me, I train the same part more than twice a week.

In other words, this training volume is really too much. It's best to practice the same part once a week, at least for me.

Well, whether it's training large muscle groups or small muscle groups, I won't train twice a week, as long as you are in the gym.

Give him enough stimulation and intensity, and then let him grow up slowly.

Thirteenth: the importance of stretching

This stretching action is very important for bodybuilders, which can greatly reduce the risk of injury during training.

But also help to improve the training intensity. I attach great importance to him for many reasons.

(1) I was attracted to it at first because it can effectively improve my strength improvement ability. Actually, I'm starting to stretch.

After demonstration and exercise, the bearing capacity has been improved.

(2) Most importantly, stretching can effectively avoid injury due to insufficient flexibility. Flexibility is very important in training.

This is very important, especially when training shoulders and back. If the elasticity is not enough, it is likely to lead to.

So you can't finish the whole action.

(3) It can improve your training intensity, reduce the lactic acid accumulated in muscles after training, and let you do more in the next group.

During training, I will use the rest time between groups to do stretching exercises at the training site, which can make the training area bigger.

It's good to be full of blood. You know, blood is very important for muscle development, and stretching can help you achieve this.

Fourteenth: hard training

No matter how perfect your training plan and diet plan are, if you can't stick to it for many years, you will always

It is not impossible to have a successful day. The word "hard training" is full of many meanings, not to say that you have practiced enough in training.

More can be successful, whether it is diet, training or some reasonable arrangements, we must do it. To do the above, you

It is bound to sacrifice a lot of time and fun. For example, today is training day. You must stay at home all day and eat a healthy diet on time. you must

Prepare today's homework. Can't go out to play and eat food that doesn't help your muscles. You have to have more physical strength and spirit to deal with it.

High-intensity training, we must refuse to go out to play with friends, not too much internet access, not too much TV programs.

Don't underestimate the above aspects, these small details will lead to your inability to go all out in bodybuilding, if you can't do the above.

After a few points, you are not a real professional player.

Ge Xuan 13:43:44

Sure!

Ge Xuan 13:44:04

6:00 a cup of black coffee+creatine

Fifteen egg whites, two whole eggs, a bowl of sweet oats, a glass of juice and protein powder at 6:30.

7:30-8:30 strength training

At 9:00, one potato, one rice, one vegetable, one cup of juice+protein powder glutamine.

10:00- 12.00 sleep time

12.30 One chicken breast, one oat, one vegetable and one glass of juice.