Elastic band or drawstring.
14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake. 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 muscle is saturated, "saturation" should be felt by itself. 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 "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.
However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced 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 load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress.
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.
How to lose weight with elastic belt?
At the same time, it feels ok, but the effect is not obvious! The best way to lose weight is: diet+exercise+yoga and deep breathing (inhaling to swell the stomach and exhaling to calm the stomach). Usually, efficient aerobic exercise is the best exercise to lose weight.
The so-called aerobic exercise means that during those exercises, the oxygen obtained through breathing can be continuously supplied to the moving muscles, and glycogen and fat are metabolized to provide energy under the action of enzymes to maintain continuous exercise, such as riding a bike, walking, climbing stairs, running and swimming. The so-called high efficiency refers to the large number of joints and muscles involved in exercise per unit time.
For example, boating and riding fitness equipment that can kick your legs. Studies have shown that after aerobic exercise for more than 20 minutes, the body will mobilize glycogen and fat as heat sources to provide energy after the blood sugar is basically consumed.
Therefore, aerobic exercise training for more than 20 minutes at a time is the most effective for losing weight. The more you eat, the thinner you get 16 coup So many delicious foods, let's start our diet happily and easily.
Many methods have been tried by stars! 1. The apple diet only needs to last for 3 days. Others can drink water and tea.
On the third night, drink one or two spoonfuls of edible olive oil. 2. Luo diet insists on eating only pineapples for a week.
Other water supplements. 3. Boiled egg diet Eat 8~9 boiled eggs every day for 2 weeks.
Don't eat rice and other staple foods. You can eat them with vegetables, grapes and deoiled meat. 4. Stir-fry adzuki beans by reducing weight, grind them into powder, add 2 spoonfuls of milk, and drink 2 cups before eating.
5. yogurt diet only eats 1~2 meals of yogurt a day, and the rest at ordinary times. 6. Soybean powder cocoa weight loss method Soybean powder and cocoa powder mixed soybean milk, eat before breakfast and dinner.
Eat one-third of the usual amount. Malt and honey can also be added.
7. Milk powder diet only eats milk powder 1-2 times a day for 3 to 7 days. 8. Mineral water diet Drink 3 to 4 cups of mineral water before meals.
You can also use it with food, just be careful not to drink too much. 9. Red wine diet Drink a small amount of red wine for dinner, chew slowly, keep it for about 20 minutes, and usually eat half.
10. The black rice diet changed the staple food from white rice bread to black rice, and reduced the intake of snacks. Brown rice is rich in vitamins B 1 and e, as well as dietary fiber.
1 1. Drinking tea to lose weight makes tea diuretic, and it can also supplement daily water with drinking tea. There are oolong tea, green tea, black rice tea, Eucommia tea and so on.
12. French doctors found that eating before hunger is an effective way to lose weight. Insulin can regulate the absorption of sugar in the body, and also play a certain role in food transformation and fat accumulation.
If people eat something before they are hungry, they can often control insulin secretion. 13. Eating separately to lose weight German nutritionists have developed a method of eating separately to lose weight, which requires dieters not to eat certain foods at the same time.
For example, when people eat high-protein and high-fat meat dishes, they can eat some vegetables, but they can't drink beer or eat carbohydrate foods such as rice, bread and potatoes. It turns out that human body fat is composed of a variety of nutrients. When the human body eats high-protein food, it does not eat carbohydrate food, and the human body will not increase fat.
14. In order to reduce more vinegar, in recent years, there has been a craze for vinegar to lose weight in the United States. Experts believe that the amino acids contained in vinegar can not only consume body fat, but also make the metabolism of sugar and protein go smoothly, and achieve good weight loss effect. 15. After-meal tea diet, rice, tea, soup and food should be well matched. Eating is not fat and unhealthy. It is better to do some exercise when you are free.
Soup can be stewed beef brisket with lemon, plum soup, lime soup, Flammulina velutipes soup, sour curry soup, sour bamboo shoot fish soup or pickles soup, all of which are effective slimming soups and can reduce fat and wake up the stomach. Pickled ginger rice and black glutinous rice can be eaten as meals.
The combination of rice and vegetables reduces heavy fat, and it is best to soak a cup of Tieguanyin after each meal, which is practical and effective, but it takes a little longer. 16. Simple fruit salad does not eat fruit to lose weight, but not all fruits can lose weight. For example, if you eat too much sugar cane, you will still get fat.
What can we do? We can try lemon juice mixed with apples! [Ingredients] Apple 100g honey, 20g lemon juice and 50g autumn pear [Method]: 1. Peel and core apples and autumn pears, wash them, cut them into small pieces and put them on a plate. 2. Add lemon juice to honey and put it in a bowl to make lemon honey juice.
3. Pour lemon honey juice into apples and autumn pears, and mix well to serve.
Elastic rope training method, how to use fitness elastic belt to lose weight
Editor's hot recommendation: Several mistakes often made by exercise to lose weight Many people say that exercise to lose weight will get fatter and fatter, so they always doubt whether exercise can lose weight.
In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise. First, avoid strenuous exercise. Strenuous exercise is ineffective and useless for losing weight.
For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective.
Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women. Second, insist on aerobic exercise. Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation.
For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on. The requirements are: 1, enough oxygen to participate, preferably outdoors; 2, must adhere to 30 ~ 60; 3. The heart rate during exercise is less than 150 beats/min.
Time not suitable for exercise: when hungry, before eating, before going to bed. The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs. In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week.
Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Training with elastic belt, okay?
The advantage is that you don't have to choose a venue for training, and the price is cheap.
In addition, because there is almost no resistance in the initial stage of elastic belt, as the elongation resistance of elastic belt increases gradually, it can be stopped at any time when fatigue occurs, and it is also suitable for rehabilitation training. In addition, as long as the length of the elastic band is adjusted, the resistance can be easily changed.
If it is shortened, the resistance will be great at the beginning, and if it is lengthened, it will be easy to lengthen at the beginning, and it is also one of its advantages to be able to adjust the load freely. But its disadvantages and advantages coexist.
Elastic belt has no load at first, and with the elongation of elastic belt, the resistance will gradually increase, but this is completely opposite to the form of muscle force in actual exercise. In sports, it is more common to exert maximum strength at the beginning or before the middle of the action.
Although this will vary from action to action, almost no action is more powerful in the later stage. In addition, sudden increase in strength in the second half of exercise can easily lead to an increase in blood pressure.
Compared with the same intensity of equipment strength training, it will have a great impact on blood pressure. Therefore, it is better not to push too hard at the final stage of the load increasing.
Do it easily without gnashing your teeth, and it may be better to understand it as training. If the ultimate goal is to improve muscle strength, there is no need to choose elastic belt for training. Try to choose barbells, dumbbells or equipment for training.
In any case, except for special circumstances such as rehabilitation training, elastic belt training is not the best choice.