Is it harmful to grow taller after exercise? Longitudinal exercise contributes to the growth of height, but it is good for height. Longitudinal sports include basketball, high jump and badminton. And jumping.
I am a soldier who retired in 2008. I want to find a stable job and continue to exercise. As a worker ~ I can earn more money than a security guard, and I can also exercise, especially for workers in steel mills.
I want to find a sport that can not only exercise but also learn self-defense. Where is better? Our side is the martial arts school in Shanghai. You can come and see those who teach Jeet Kune Do, Wing Chun and Sanda.
Recommended sports app What muscle-building knowledge should a novice who has just started to exercise and gain muscles master? What problems should we pay attention to when doing muscle building exercises? Let's take a look at our fitness expert 10's advice for new muscle gain.
1. Heavy weight!
Using heavy strength training is the primary factor to gain muscle, so we must try our best to gain muscle. Without this, your body has no reason to use those extra calories to help you grow muscles. You don't want to see your fat grow faster than your muscle ~
2. Supplement carbohydrates before and after training.
You can't be afraid to eat carbohydrates during muscle training. They will provide your body with the energy you need to exercise your muscles. Generating muscle tissue is a very energy-consuming process, so you need to ensure that your intake meets your needs.
If you want to minimize the increase of fat, you can arrange to supplement most carbohydrates before and after training, because this is the time when the body consumes the most energy, and you can also make the body accumulate as little fat as possible. Of course, you need to supplement carbohydrates in the rest of the time, but you can eat less before and after training.
Eat more
This is probably the most common mistake that beginners make when they start to gain muscle. When they first find that fat blocks the abdominal muscles, they will be afraid to produce more fat and consume more calories. This will seriously affect muscle growth and even stop muscle growth.
4. Limit aerobic exercise
When you enter the muscle training period, you should limit the frequency of aerobic exercise to 1-2 times a week. You will want all the calories you burn to be used for muscle growth, so you need to reduce other energy-intensive exercises. If you must have a lot of aerobic exercise in your daily life, then your calorie intake needs to be set higher!
5. Eat more beneficial fatty acids
Many young fitness enthusiasts will eat a lot of food in order to achieve the calories needed for muscle gain, but you should know that protein and carbohydrates can only produce 4 calories per gram, while one gram of fat can bring 9 calories. So it is necessary to arrange a certain proportion of fat in the diet.
The fat here does not refer to saturated fatty acids or trans fatty acids, such as animal fat, cream dessert and butter ... The fat we are talking about is unsaturated fatty acids that are beneficial to the body, such as nuts, fish and avocados. ...
6. Key compound exercises
When establishing your muscle building training plan, you must give priority to big compound movements. Because they will drive more muscle fibers and bring you unprecedented * * *.
Our recommended movements are: bench press, high pressure turn, pull-ups, squats, hard pull and so on.
7. Get enough rest
Rest is a very important part of muscle exercise, as important as training. In training, muscles are only destroyed, and real muscle growth only happens when you are resting. Don't covet continuous high-intensity training, and arrange an adequate rest day for yourself after each systematic training cycle.
8. Make sure you get enough sleep.
Besides rest, sleep is also extremely important. Not only is this the best way to rest, but getting enough sleep also helps to maintain and optimize your hormone levels.
When your body doesn't get enough sleep, it often releases more cortisol, which increases the difficulty of muscles. The ideal state is anabolism!
9. Adequate protein
Besides carbohydrates, protein is another key factor for muscle growth. Without adequate amino acid supplementation, no amount of training can bring muscle growth.
Of course, protein doesn't need to consume too much, because too much protein will only be consumed as heat or stored as fat. Generally speaking, an adult needs to consume 2.2 grams of protein every day. An 80kg male bodybuilder needs at least 175g of high-quality protein.
10. Don't let yourself lose control.
Finally, remember that a successful muscle gain should control fat growth as little as possible. Although it will definitely be accompanied by fat growth, after all, these fats will be lost in the following summer. Therefore, in order to be more beautiful and lose fat more easily in the future, it is better to control the speed of muscle gain within a reasonable range.
Do you have any good recommendations for exercise in your spare time? Do you have any good recommendations for exercise in your spare time? I want to learn tango or swimming, badminton and shuttlecock. They are all good exercises.
I want to find a gym with a good environment in Lishui to exercise. Recommend MiG version of Harley Bird.
What kind of job is it harmless to earn money? Learn from West Point and become a West Point teacher. This is not only profitable, but also easy to work and does no harm to the health.
Is hard work harmful to your health? It depends on whether you are engaged in toxic and harmful jobs. If it is, it will definitely be harmful to your health. Even if you are not, people will be overwhelmed by long-term hard work and fatigue ... check up regularly, learn to combine work and rest, and relax appropriately. ...
I want to exercise. It depends on what you want to exercise. Generally, you need to exercise your hands and chest. What is needed is your abdomen. Simple. Take it. You'd better consult a nearby gym.