Here it is! The following is to practice abdominal muscles! 13 The secret of increasing muscle mass: heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, 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. Be sure to set aside 60 ~ 90 minutes to concentrate on a certain part, and do 15 ~ 20 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. 3. Long displacement: The longer the displacement of muscle doing work, the deeper the stimulation to muscle. Therefore, whether rowing, bench pushing or bending, we should first put the dumbbell as low as possible and then lift it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. 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. 5. High density: "density" refers to the rest time between the two groups, and the rest time of only 1 minute is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. 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. Eat protein after training: within 90 minutes after training, the demand of protein reaches its peak, and the best effect is to supplement protein at this time. 1 1. 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. 12. 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. Sit-ups help to exercise the muscles of the upper and lower abdomen. Lie flat, feet flat, knees together, knees bent, hands behind your head. When you get up and do sit-ups, raise your knees (relying on abdominal strength), touch your knees with your head as much as possible, and then slowly put them down. If physical conditions permit, try to keep your feet completely off the ground. There are 25 groups, and one or two groups can be completed in the initial exercise, and each group can rest for a few minutes. Finally, a set of 100 sit-ups and prone positions is helpful to exercise the upper back and lower back. Lie on the ground with your legs together and your hands behind your head. Lift the upper body and calf at the same time, and keep it for at least 2 seconds before recovering. Keep practicing until you can hold on for 20 seconds. Sit-ups help to exercise the muscles on both sides of the waist and abdomen. You'd better have an assistant to help you fix your hips, legs and feet when doing this exercise. First, lie on your right side, with your legs together, your knees slightly bent, and your hips touching the ground. Put your hands behind your head, try to lift your body with the strength of your waist, and then return to your original position. 20 are a group, and the left and right supine upright legs are a group, which is helpful to exercise the abdomen, especially the lower abdomen. Lie flat and keep your legs flat. Palm down, placed under the hips to provide support. Slowly raise your legs to 45 degrees at the same time, then slowly put them down, and don't touch the ground with your heels. Repeat 30 times.