How to break through the limit of muscle growth through scientific exercise? If you want muscles to get more nutrition and make them more developed, you need scientific exercise methods. Below I will tell you how to exercise scientifically and break through the limit of muscle growth. Let's have a look.

How to break through the limit of muscle growth through scientific exercise 1 1? Relationship between pulse (heart rate) and training

At the beginning of fitness, the pulse during exercise should be controlled between 60% and 70% of the maximum pulse per minute (maximum pulse = 220- age), and it can be increased to 70-85% after 2-3 months of exercise.

There is also a certain relationship between the rhythm of music and heart rate during bodybuilding. The ideal pulse rhythm of healthy adults should be about 60 beats per minute, and the rhythm of about 60 beats per minute (medium speed) is just suitable for people's normal physiological rhythm. If music adopts the rhythm of this speed, it can make people keep balance between body and mind, breathe smoothly, and it is neither excited nor inhibited, which is the best rhythm for conditioning physiology (yoga music adopts this rhythm), while choosing a music rhythm below 60 beats per minute will inhibit and slow down the physiological rhythm of human body (hypnosis is this rhythm).

Conversely, if you choose a music rhythm of more than 60 beats per minute, it will be exciting and can promote physiological and biochemical effects. For example, the disco music rhythm is about 120 beats per minute, almost twice the physiological rhythm, which can stimulate the bioactive substances in the human body and make the mood excited. In short, in bodybuilding, it is necessary to master the pulse rate and choose the appropriate music rhythm according to everyone's age and physical condition, so as to have a good promotion effect on the body.

Second, why exercise (the necessity of exercise)

1, increase resistance and good health.

Regular exercise can cause qualitative changes in muscles and increase the contents of glycogen, myosin, actin and myoglobin. Can increase the body's resistance to diseases. Make your body healthier.

2. Promote metabolism

Regular exercise can make the body get more nutrition and oxygen, which is beneficial to the body's metabolism.

3. Strong and powerful

Regular exercise can thicken muscle fibers, increase muscle cross-section and volume, and make the body strong.

4. Tight muscles

People who don't often take part in physical exercise generally show muscle relaxation in shoulders, waist, abdomen, buttocks and lower limbs, increased subcutaneous fat and decreased muscle elasticity.

Therefore, it is necessary to take part in regular exercise.

Through effective fitness exercise, we can enhance muscle strength, increase muscle area and reduce excess fat layer. Generally speaking, just stick to 3-4.

After a month's practice, initial results can be achieved. If the system persists for about 10 months, the muscle area can be increased by 5- 15 cm.

Third, how to prevent muscle stiffness? Why are muscles stiff?

Muscle bears the load with high intensity for a long time, consumes a lot of energy and has a large oxygen debt, so lactic acid will accumulate in muscle, thus changing the internal environment of muscle, such as lowering blood sugar, and then reducing the working ability of muscle. This is a temporary normal physiological phenomenon, and it is also a reaction of the body's protective inhibition, and it is a "self-defense signal". Mainly manifested as uncoordinated movements, distraction and so on. , indicating that the muscles are tired. If you don't pay attention to adjustment and rest, your muscles will be stiff easily.

Fourth, the influence of muscle stiffness.

Generally, people with poor strength or long-term interruption of training suddenly carry out large-scale and high-intensity exercise, which is easy to cause excessive muscle load and insufficient oxygen supply. A large number of metabolites (lactic acid, carbon dioxide) accumulate in muscles, which will make muscles stiff and sometimes cause muscle spasms.

After muscle cramps, the range of contraction and extension will be reduced, and the movements will be uncoordinated (if the movements are unskilled or too hard at this time, the muscles will be strained and injured). After this happens, the cerebral cortex will be protective, which will reduce the working ability of muscles, thus aggravating muscle fatigue. If the stiff muscles are not relaxed and rested, their functions will become lower and lower, and the degree of muscle stiffness will become greater and greater.

5. So how to prevent muscle stiffness?

1. Arrange proper exercise and intensity and density of exercise: proceed from reality, reasonably select intensity, density, timeliness and quantity, and arrange exercise and intensity and density of exercise.

2, training should be varied: the muscle groups to be exercised should be comprehensive, the means of practice should be diverse, and hard and not hard muscles should work alternately.

How to break through the limit of muscle growth through scientific exercise II? How to exercise muscles scientifically

If you want to exercise muscles scientifically, you need a set of formal methods and basic principles of exercise. In the process of muscle exercise, the number of words should not be too much, and the number of groups can be appropriately increased each time. It is necessary to strengthen the density during exercise, not necessarily to ensure a high speed, but to ensure continuous tension during exercise, there can be an appropriate time interval between each group of exercises. Protein should be replenished in time after exercise.

Emphasize heavy weight and low frequency when exercising. In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a 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. Research shows that load training from 1 to 5RM can thicken muscles and develop strength and speed. Load training from 6 to 10RM can thicken muscles and increase strength speed, but the endurance growth is not obvious.

During the load training from 10 to 15RM, the muscle fiber did not thicken obviously, but the 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 to 10RM is suitable for bodybuilding training to increase muscle mass.

Second, exercise methods

Multiple sets of numbers

Whenever I think about exercise, I do 2 or 3 groups. In fact, it is a waste of time and I can't grow muscles at all. You must set aside 60 to 90 minutes to focus on a certain part, and do 8 to 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover.

In the process of exercise, the muscles should be saturated every time. This saturation is actually your own feeling, that is, when you exercise, your muscles are sore, or your muscles are numb, or you think your muscles are expanding your friendship. In this case, you can stop exercising and have a proper physical rest.