1. The prime mover is the muscle that mainly participates in this sport.

2. Antagonistic muscle has the opposite effect to prime mover muscle.

3. Auxiliary muscles help the muscles of the prime mover.

4. Stabilizing muscles are muscles that can fix or support joints and make the prime mover contract more effectively.

Example: flat panel display recommendation

Pectoralis major is the prime mover, and the back is the antagonistic muscle, because the pectoralis major moves while the back muscles lengthen; Deltoid and triceps brachii are auxiliary muscles, and these two muscles also participate in and help the movement of pectoralis major; Transverse abdominis is a stabilizing muscle, which plays a stabilizing role during exercise.

From this example, we can know that if pectoralis major is exercised first in a training, then the back muscles can be trained next, or alternately. However, if we practice deltoid muscle after chest muscle training, the training of deltoid muscle will be affected to some extent, because he has just participated in chest muscle training.

Reasonable arrangement of muscle training

Friends who have just started to contact equipment training still focus on training large muscle groups. In fact, while training large muscle groups, small muscle groups will also get corresponding exercise.

In my personal training, if I arrange two or more muscles at a time, I usually use the method of exercising large muscle groups first, but it is not completely fixed. You can also use the priority training method, that is, put your weak muscles in the first training action. For example, today's target muscles are: abdomen, chest and head, and my training order is: chest, head and abdominal muscles.

Junior and intermediate musical instrument trainers can follow the following principles:

Antagonistic muscle training-such as two heads and three heads together, chest and back together, hamstring muscle and quadriceps femoris training.

Training of large and small muscle groups-chest and two heads, back and three heads, legs and abdominal muscles.

In fact, according to different training levels, different stages, different people and different training purposes, the training plan is different. Professionals and fitness enthusiasts are even more different. Fitness enthusiasts and professional athletes are very different in terms of time, diet, training intensity and nutritional supplement. So don't copy other people's fitness plans, but make a fitness plan according to your own actual situation, which can make your muscles develop in an all-round way.

It is the pursuit of many men to build a healthy body by building a bodybuilding muscle, but for friends who have just stepped into the ranks of fitness, some nutritional misunderstandings in fitness are like reefs. Beginners who just "enter the water" will easily "hit the rocks" if they don't pay attention to avoid it, which will not only fail to achieve the purpose of bodybuilding and muscle enhancement, but also damage their health.

Reef 1: focus on training rather than nutrition.

Many bodybuilders are keen on sweating in the gym. As soon as they enter the gym, they can't wait to lie down and bend over ... They think that the more they practice, the greater the intensity and the better the muscle gain effect, but they often ignore another key factor of muscle gain-nutrition. There is a jargon in bodybuilding called "bodybuilding and muscle training are half $&; * Practice, half depends on eating ",which is really a popular summary of experience. "Practice" refers to scientific practice, and "eating" refers to reasonable nutritional supplement. 1965 Mr. Larry, the first Olympic Games? Scott said: "90% bodybuilding comes from nutrition", which makes sense. Just like people tear down low-rise bungalows and then build tall buildings, muscle training is also a process of destroying first, then rebuilding, and finally achieving excessive recovery. Without enough raw materials, it is impossible to build tall buildings, and without reasonable nutrition, it is difficult to grow muscles. So how to eat is reasonable? Bodybuilders' daily diet can refer to this formula, that is, moderate protein food plus low-fat food, followed by high-carbohydrate food.

Reef 2: Eat more meat and grow muscles.

The growth of muscle requires adequate intake of raw materials, so many people will have such a wrong view-"eat more meat to grow muscles." It is true that protein is the raw material for muscle growth. In order to satisfy the growth of muscle, the intake of protein should reach 1.6-2g /kg body weight/day. But if these protein are only obtained by eating meat, the "by-product" may be excessive fat intake, and eventually the muscles will grow fat instead of long. So we must choose the right food to supplement protein. On the one hand, you should choose meat foods with low fat content in your daily diet, such as skinless chicken breast, lean beef, fish and other meats, and egg white is also a good choice; On the other hand, if the economy permits, you can take some professional protein powder nutrients, which can effectively help bodybuilders gain muscle without increasing fat.

Reef 3: The more protein, the better.

Some bodybuilders mistakenly believe that "since protein is an important raw material for muscle training, the more you eat, the better for muscle training". Facts have proved that this is really a beautiful mistake! Protein demand of muscle exercisers is indeed higher than that of ordinary people. For ordinary muscle exercisers, the daily protein of 1.6-2g can completely meet the needs, and the extra protein cannot be used by human body. On the contrary, too much protein is harmful from a medical point of view, which will increase the burden on liver and kidney, and a long-term high-protein diet will cause abnormal liver and kidney function; In addition, a large number of protein will produce a large number of toxic wastes in the process of metabolism, which will cause dehydration and acidification of body fluids, make fatigue happen ahead of time and weaken the training effect.

Reef 4: ignoring the supplement of vegetables and fruits

Many people often pay attention to supplement enough energy and protein to gain muscle, but they don't pay so much attention to the supplement of vegetables and fruits. They think that these foods have no important effect on muscle gain, but they don't know that this is the reason why many bodybuilders have poor muscle gain effect. Vegetables and fruits are rich in vitamins and minerals. Muscle exercise consumes a lot of vitamins and minerals. If they are not effectively supplemented, it will easily lead to disorder and fatigue of energy and substance metabolism. More importantly, some vitamins and minerals in vegetables and fruits, such as boron, zinc and Vc, can promote testosterone secretion, and testosterone is beneficial to muscle growth. Adequate fruit and vegetable supplements can often make muscle gain twice the result with half the effort. In addition, lycopene, Vc, Ve, etc. , rich in fruits and vegetables, has a good antioxidant effect, and can effectively remove excessive oxidants in the body caused by strength training, thus protecting muscle cells and promoting fatigue recovery.

Reef 5: Adding meals before going to bed helps to gain muscle.

Many junior muscle-building enthusiasts, especially those who are thin, like to add meals before going to bed in order to make their muscles grow up quickly. But after a period of time, they will find that their muscle circumference has not changed, but the thickness of their stomachs is increasing day by day, which makes them very distressed and confused. In fact, the reason is very simple. If you eat too much before going to bed, your metabolism will slow down when you sleep, and you can't consume calories, which will inevitably turn into fat accumulation. So when is it helpful to add meals to gain muscle? First of all, eat some cakes, bananas and other foods at 1 hour 30 minutes before each exercise to ensure the energy supply during the exercise; Secondly, we should seize the "golden period" of nutritional supplement within 30 minutes after each exercise, which is the most vigorous period of muscle synthesis. Supplementing one or two eggs or a spoonful of protein powder will help to repair and rebuild injured muscles and tissues and relieve symptoms such as muscle soreness.