Fitness Skills The following exercise methods are for reference only: 14 Skills to increase muscle mass: heavy weight, low frequency, multi-groups, long displacement, slow speed, high density, consistent thoughts and actions, peak contraction, continuous tension, relaxation between groups, multi-muscle training, eating protein after training, taking a rest for 48 hours, and taking leave. 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, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick. 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 lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. 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 increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting. 7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted. 9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition. 10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes. 12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute. 13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart. Exercise methods The following exercise methods are for reference only, and the specific methods depend on individual circumstances. The biceps brachii protrudes from the front of the upper arm. Basic action: 1, arms bent, this action can be standing or sitting, and there are various ways to lift dumbbells and barbells. The upper arm must be tightly attached to the armpit, and the hands should be bent as far as possible to the chest by using the contraction force of the biceps brachii. 2, backhand narrow grip pull-ups, but also use the strength of biceps brachii contraction to achieve the purpose of exercise. (Practice six groups, each group 12- 15 times). The triceps brachii protruding behind the upper arm is the triceps brachii. Practicing triceps brachii well can make your arm muscles clear. Basic action: 1. There are two movements: lying flat on the wide stool with hands shoulder width apart, holding the barbell and lifting it, then slowly bending it back to the top with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of triceps brachii. (Practice six groups, each group 12- 15 times). The muscles of the deltoid shoulder are deltoid muscles, which are divided into front bundle, middle bundle and back bundle. Basic movements: 1, toe adduction, holding dumbbells or barbells in front of you, holding them shoulder-width, and forcibly raising your arms to make them 90 degrees with your body (practice six groups, each group 12- 15 times). 2. In the center sill, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times). 3. At the back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, straighten your arms and push the barbell up, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times). Abdominal muscles lumbar abdominal muscles are difficult to practice, you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your straight arms, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times). Basic action of thigh muscles: 1, squat with the center of gravity behind the neck, barbell on the shoulders, feet open shoulder width, squat and breathe, and then stand up with the help of quadriceps femoris. (Practice six groups, each group 12- 15 times). 2. Squat down with weight before the neck, pull out the barbell and put it on the clavicle before the chest, and bend your knees slowly until the thighs are closed and tightened. (Practice six groups, each group 12- 15 times). In order to increase the load, you can pad the heel with 5-6 cm of bricks or wood. The bodybuilding standard of calf muscle is to turn it into a diamond. Basic movements: 1, lift the heel, with two toes standing on a board or brick 5- 10 cm above the ground, slowly sink the heel into the ground first, then lift the heel and stand on tiptoe, improve the position of the body's center of gravity, and tighten the muscles of the buttocks and thighs. (Exercise six groups, each group 12- 15 times) Pectoralis major is one of the larger muscles in the human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, lift the barbell with both hands, then slowly put it above the nipple, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times) After the latissimus dorsi muscle is developed, the human torso presents a "V" shape, like an open fan. Basic movements: 1, pull-ups, pull-ups and then widen your neck, don't shake your body, then bend your arms and pull-ups. This action is the most effective. (Practice six groups, each group 12- 15 times) 2. Rowing vertically, the person's waist bends 90 degrees, hands hang down and hold the barbell, then pull the barbell up to the waist, hold it for a while, and exert force on the back. (Practice six groups, each group 12- 15 times). 3. Practice of special combined musical instruments. Dietary Nutrition Bodybuilding Nutrition Overview Bodybuilding athletes need special nutrition to meet high-level muscle repair and growth. Generally speaking, bodybuilders need more calories than ordinary people of the same height to maintain the energy needed for training and muscle growth, and to maintain the synthesis of protein. The energy level of food in the preparation period of the competition will be slightly lower than the normal energy level to maintain physiological needs, and combined with aerobic training to achieve the purpose of reducing fat. The proportion of carbohydrate, protein and fat in the food energy required by bodybuilders will vary from person to person. Carbohydrate is very important for bodybuilders. It provides necessary energy for the body to participate in sports and recover. Bodybuilders need hypoglycemic polysaccharides and other slow-release carbohydrates. Compared with sucrose and starch with high glycemic index, these substances release energy more slowly. Smooth energy release is very important. Otherwise, substances produced by hyperglycemia will make the body's insulin level rise sharply, thus inducing the body to convert more energy into fat instead of storing it in muscles, and the energy that should have acted on muscle growth will also be wasted. However, bodybuilders often ingest some rapidly digestible sugars (usually pure glucose or maltose) after training, because this will promote the recovery of muscle glycogen and the synthesis of protein in muscle. Protein should be the most concerned dietary nutrition for bodybuilders. Functional proteins, such as motor proteins (including myosin, kinesin and kinesin), can produce forces that cause muscle contraction. At present, it is believed that 25 ~ 30% of bodybuilders' total energy should come from protein to maintain and improve their synthetic ability. Protein's energy intake is a widely debated topic. Many people think that the ideal intake of protein is per pound 1g(0.45kg). Some people suggest eating less, while others suggest 1.5 ~ 2g or more. It's a definite conclusion that protein should take an average intake during the day, especially during training, after training and before going to bed. The optimal intake of protein is still controversial. Chicken, beef, pork, fish, eggs and dairy products all contain more protein; The protein content of nuts, plant seeds and beans is also high. Casein and whey protein are often used to make protein tonic. Whey protein is favored by bodybuilders because of its high biological value (BV) and high absorption rate. Many famous brands use this protein as a tonic. Bodybuilders need high-quality protein with high biological value; They tend to avoid relying on soy protein as the main source of protein, because soy contains estrogenic components. Of course, some nutrition experts believe that trace estrogen-like compounds and phytoestrogens contained in soybeans, flaxseed and many other plant foods are beneficial. They may compete with men's own estrogen for hormone receptors and inhibit the effects of estrogen. This function also includes inhibiting pituitary function, stimulating P450 system in the liver (which can degrade chemicals, hormones, drugs and metabolic wastes in the human body) to work actively, and eliminating excess estrogen in the body. Bodybuilders often divide their daily food intake into 5-7 meals, the contents of each meal are basically the same, and the interval between two meals is equal (generally 2-3 hours). Compared with the regular three meals a day, this method has two purposes: it can not only prevent satiety, but also improve basal metabolism. However, through calorimetry and isotope calibration of water, reliable research results have shown that frequent meals can not promote metabolism. Nutrition principle Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. Beginners often focus on training and ignore nutrition. In fact, without proper nutrition, any training is ineffective, so beginners should pay attention to the following five principles of bodybuilding nutrition: 1, and supplement enough heat energy: muscle growth consumes energy, and without enough heat, normal muscle growth cannot be guaranteed. 2. Replenish enough carbohydrates: In bodybuilding training, energy is mainly provided by glycogen, and the intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training. 3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles. 4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis. 5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth. Nutrition Strategy 1: High-protein muscles for dinner can be obtained through routine weight-bearing training, high-protein diet and sleep. Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks. Strategy 2: Eat high protein after training. Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded. [Edit this paragraph] The difference between bodybuilding and fitness 1. The meaning of bodybuilding makes all parts of the human body muscular and well-proportioned, physically strong, and the artistic beauty of sculpture is rich. Sticking to fitness exercise can make people healthy, enhance their physique and enrich their lives. Second, features and functions 1, bodybuilding. Use various instruments and training methods to achieve the purpose of developing muscles and bodybuilding. 2. Fitness. Through various forms of physical exercise, we can improve the functional balance of internal organs, especially the cardiovascular system, and finally achieve the goal of strengthening the body. Third, the ways and means of exercise programs Fitness and bodybuilding equipment is mainly unarmed, supplemented by equipment, supplemented by unarmed. The way of exercise is collective, supplemented by individuals, supplemented by individuals and supplemented by groups. The practice method is repeated many times, with light load and heavy practice content. Body-building and body-building according to different organ systems and different body parts are two different concepts, which are related and different. Fitness does not need any equipment, bodybuilding needs complete fitness equipment, otherwise it will not achieve the goal at all, and even the amateur effect will not be achieved.