There are two ways to exercise leg muscles or stand still!

If you want to exercise your leg muscles, you must insist on long-distance running! As the case may be, decide the length of time according to your own ability!

One more thing, if you want to exercise steadily, it is the "Zama bu" in our Chinese martial arts!

Zama bu is very tired! Need some patience and perseverance! It takes 1 hour -3 hours for each stance! It doesn't matter much to exercise for a few months!

At least 1-5 years!

For more than five years! You stand and pose, most people can't kick you!

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, so as to fully stimulate the 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 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. 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 increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "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. 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.

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 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.

Can you still keep training when your muscles are sore? To understand this problem, we must first understand the following concepts.

1.ATP energy supply. ATP (adenosine triphosphate) is the only direct energy source for muscle activity. Under the catalysis of enzymes, ATP is rapidly decomposed, releasing energy for muscle contraction. There is very little ATP in muscle, which must be decomposed and synthesized at the same time to supply the needs of muscle continuous activity. There are three ways to synthesize ATP after decomposition, one is aerobic oxidation of sugar and fat, the other is decomposition of CP (creatine phosphate), and the third is anaerobic decomposition of glycogen.

Second, anaerobic metabolism. Anaerobic metabolism is an integral part of human energy metabolism. When muscles are engaged in short-term high-load exercise, the supply of oxygen is not enough for aerobic oxidation of sugar, so muscles use the energy released by CP and anaerobic decomposition of sugar to synthesize ATP for muscle exercise.

Third, the anaerobic decomposition of sugar. Anaerobic decomposition of sugar refers to the decomposition of glycogen or glucose into lactic acid under insufficient oxygen supply, and at the same time, it quickly releases energy to synthesize ATP for muscle contraction. Because CP is rarely stored in muscle, anaerobic decomposition of sugar is the main way of anaerobic metabolism for energy supply.

The metabolic product of anaerobic decomposition of sugar is lactic acid, and the feeling of muscle soreness is caused by a large accumulation of lactic acid. Lactic acid produced by anaerobic metabolism of muscle can not be converted into sugar in muscle, only a small part is oxidized, and most of it is transported from blood to liver and converted into glycogen.

As can be seen from the above, muscle soreness is inevitable after weight-bearing training. Only when lactic acid continuously enters the liver through blood circulation and is converted into glycogen will muscle soreness gradually disappear. This process is part of the recovery process after training.

Lactic acid is a strong acid. If it accumulates too much in the body, the stability of pH in the body will be destroyed, thus reducing the working ability of the body. The experience of many bodybuilders proves that if you persist in training when your muscles are sore, your muscles will not feel stimulated and it will be difficult to gain anything. Moreover, muscle soreness will make the instinctive reaction of muscles tend to reject muscle movement, and it is difficult to concentrate on training, let alone establish muscle-will contact. So it's best to wait until the muscle aches disappear before training. Although your training enthusiasm is very high and your training desire is very strong, you should understand that muscles can't grow fully without full recovery.

So, can the disappearance of muscle soreness be used as a standard for the complete recovery of the body? To understand this problem, we need to understand the concept of "recovery" first.

The consumption and recovery process of bodybuilding training can be divided into three stages:

The first stage: in the exercise process, the consumption process is dominant. Because the consumption of energy substances is greater than recovery, energy substances are gradually reduced during exercise, and the working ability of muscles and body systems is gradually reduced.

The second stage: recovery stage after exercise. After the exercise stops, the consumption process is weakened and the recovery process is dominant. At this time, the energy substance and the functions of various organs and systems gradually returned to the original level.

The third stage: excessive recovery stage. The regeneration and synthesis of energy substances in the collective are further strengthened, and the substances consumed during exercise not only return to the original level, but also exceed the original level for a period of time. At this time, the body's working ability is the strongest. This is called over-recovery or over-compensation, and then gradually return to the original level.

"Excessive recovery" is an important theoretical basis of bodybuilding. Whether muscles can fully grow after high-intensity and overload weight-bearing training depends on the level of excessive recovery. Because of excessive recovery, the storage of energy substances in muscle fibers is higher than before, the muscle circumference is increased, and the load capacity is increased. This is the best time to put into training. It can be said that the standard of complete recovery is "whether the body can recover to the maximum extent". Excessive recovery is the process of excessive compensation and storage of ATP, CP, muscle glycogen, protein and other energy substances, while "muscle soreness disappears" is only the process of converting lactic acid into part of glycogen. It can be seen that "the disappearance of muscle soreness" does not mean excessive recovery, so it cannot be used as a standard for complete recovery.

Intuitively speaking, after excessive recovery, due to the excessive compensation of energy substances, the muscles in the training area swell and harden, and the muscle circumference increases. At this time, it is best to start training with greater load. Otherwise, the storage of energy-supplying substances in muscles will gradually decrease, and the opportunity will be missed.

Finally, it should be explained that excessive recovery is based on two foundations, namely, adequate nutrition and adequate sleep. After muscle overwork, the supplement of carbohydrate and protein is the material basis of excessive recovery. Adequate sleep can effectively restore energy. More importantly, the synthesis and regeneration of most energy substances are basically carried out during sleep. Therefore, we must not underestimate the two important links of nutrition and sleep, or we will lose more than we gain.

I found so much information, I hope it will be useful to you! I wish you a strong body as soon as possible! !

Do you want to exercise your muscles or bounce? If you want to exercise your muscles, do weight-bearing squats. Do 10 group-15 group. It is best for each group to do 8- 12 times, but only 8- 12 times after trying their best. If you practice jumping, do weight-bearing squats. Make sure you can do it more than 30 times at a time, but try your best.

But it can't be more than 25 a day, and it can't be less than 15 groups. Compared with the length of time every day, the jump height is generally increased by 5-7 cm for every second. But it can't be calculated by this, because the body quickly adapted to the weight after starting training. General 1 week to start training. Don't underestimate this second, the harder it is to get to the back. Of course, after the squat, there will be 4-5 groups 100 meters.

In addition, we must pay attention to protein's rich food, such as protein, beef, skinless chicken, and eat more fruits and vegetables.

This kind of training can ensure that the jumping ability will increase by 5-7 cm after one month, but it should be persistent and not slack off, because it is difficult to find the original feeling after a period of muscle rest, which is also the reason why the explosive power will decrease after people do not train.

Arm muscle exercise

A) hand lifting method

Step 1: This step is to spread your feet wider than your shoulders, swing your body's center of gravity downward (squat down), but keep your hips slightly higher than your knees.

Step 2: Cross your fists in the front gear and raise your arms straight to shoulder height. At this time, you need to feel the strength of triceps brachii (not by swinging your arm). After repeating for about 20 times, take a break and cycle for three times.

(b) Knee push-ups

Step 1: Kneel on your knees, stand on your toes, and open your fingertips. At this point, keep your back straight, don't bow, look straight down.

Step 2: At the beginning, bend your elbows, lower your body vertically, exert your arms and keep breathing evenly. After repeating 15 times, take a break and cycle for three times.

have you finished? Do you feel that your arms have become beautiful and powerful? But it's a pity that Rome was not built in a day. Just like your flabby muscles, you can go out to meet people after three weeks!

As for how to achieve better results after exercise? Many people think that it is to keep an empty stomach before exercise. But in sports such as fitness, you should eat some food before exercise. For example, two pieces of toast, because it can help you burn calories more thoroughly!

Forearm bodybuilding-the key lies in many times

Besides neck, forearm is the most exposed part of human body. For this reason, a small number of bodybuilders spend a lot of time practicing their forearms today. It's really incomprehensible. In fact, almost every exercise has exercised the forearm to varying degrees. If your forearm is below normal level, you must do special forearm exercises as basic training. In other words, at the end of the training course, more than 2-3 groups of forearm exercises should be done. When doing these exercises, you should work as hard as other muscle groups. It is generally believed that the forearm is not easy to practice, and the incremental practice method that is repeated many times must be adopted. The mistake many bodybuilders make is that they use the same load every time they practice their forearms. It is necessary to constantly increase the load and let the forearm develop. In forearm practice, how to arrange the rhythm of training class is a more important problem. Forearm exercises should be carried out slowly and rhythmically, and the interval between groups should be minimized. When practicing, the forearm should be in the "pump effect", which can make blood flow into the forearm and help blood flow into the forearm muscles. After a group of exercises, between

Take a break for a few seconds, shake your arms to relax your muscles, and then do the next set of exercises. When practicing, if the load can be concentrated on the forearm, the result will definitely make the forearm grow rapidly. As long as you persist, the thickening of the hip circumference of the forearm may be unexpected. Forearm circumference is not easy to practice, and it needs full stimulation with heavy load.

Upper arm bodybuilding-build solid biceps brachii and triceps brachii

At present, upper arm bodybuilding is developing in a strong and huge direction. But we should pay attention to the following two points: first, triceps brachii and biceps brachii should develop in harmony, and second, arms, legs and shoulders should also develop in harmony, otherwise it will be self-defeating. I object to blindly developing muscles without considering the reasonable proportion of the whole body. In fact, incorporating leg exercises into the training plan will increase the upper arm circumference by 15%. Many young men just want to hone their arms, thinking that just staring at them will do. Actually, it's not. Because only when the body can release a large number of nerve impulses can muscles develop. Of all the movements in the whole body, the foot movement can stimulate the human body to send out the biggest nerve impulse. Therefore, high-intensity and regular leg exercise is essential. Of course, leg exercises don't have to be carried out on the same day as hip exercises, and arm and leg exercises can be combined by cross-training. When doing double-arm exercises, we should pay attention to the gradual rhythm of the training class, and don't suddenly increase the weight of the exercise, which will lead to irregular practice movements. You should add a small amount of weight on the basis of feeling that you don't have to go all out. However, we still need to continue to work hard to achieve the goal of practice. Keep trying new things and pray that you can get feedback from yourself during training. You should make up your mind to thicken the circumference of your upper arm, but don't let your nerves get too nervous.

The developed triceps brachii is one of the most amazing miracles in bodybuilding. Of course, it depends on whether the triceps brachii is developed. If it is not, it is not perfect. Triceps brachii is the opposite of biceps brachii. The former is used to stretch the arm, and any arm stretching action that resists a certain resistance will stimulate this part of the muscle. So there are many ways to practice triceps brachii. The role of the latter is to bend the buttocks. Whether doing bench press or clean and jerk with dumbbells or barbells, triceps brachii will be developed to varying degrees, and the girth will increase rapidly. However, in order to further develop the triceps brachii and make your upper arm reach a super level, you need special muscle training. In fact, the lateral head of triceps brachii can be developed to some extent when the distance between two elbow joints is obviously greater than the distance between hands. For example, when an exerciser makes a general push under the triceps brachii, all three heads of the triceps brachii are exercised if the arms are close to the sides of the body. But if you try to lift your elbow and let it abduct, you should mainly practice your side head. I'm sure that when these muscles are fully developed, the upper arm can appear thicker and more suitable. Although I firmly say that I will work hard to develop the triceps brachii, I also want to warn you that it is not necessary to practice the triceps brachii continuously with a very heavy load, because it will damage the elbow joint and cause severe pain. This kind of pain is usually called "tennis elbow" and is caused by ligament inflammation. If the elbow joint is injured while doing triceps brachii exercises, you should stop practicing immediately. So that it is possible to do the same exercise again after recovery. Generally speaking, the triceps brachii exercises that are most likely to cause elbow pain are one-arm triceps brachii stretching and doing triceps brachii exercises on the frame exerciser. The safest thing is some compound exercises, such as narrow grip push and parallel bars. But it also varies from person to person. I know a person who does all kinds of heavy triceps exercises all the year round and never feels anything wrong with his elbow. Another middleweight athlete had an elbow problem while another person was doing some compound triceps exercises. The treatment is the same, that is, stop moving.

In the field of bodybuilding, it is generally believed that the triceps brachii can be practiced separately through special exercises, so that the triceps brachii has a clear outline and three distinct lines. It is impossible for biceps brachii to reach the same level. If your biceps grow on the upper side (there is a big gap in the elbow when viewed from the side), you should do a lot of "sermon stool" arm bending exercises (the smaller the angle between the stool surface and the ground, the lower the training position). On the contrary, if the biceps brachii grows flat, you need to do some exercises listed by me to thicken the biceps brachii. In particular, we should do some small-scale biceps exercises, such as reverse grip pull-ups, sitting posture bending arm pulley stretching exercises. But as I said before, it is unrealistic to completely change the shape of biceps brachii.

How to make the back of the arm strong

The muscle training of human body depends on the activity. When you focus on wrist movements, the muscles you train are mainly in the forearm muscles; If the elbow joint is the main part, the muscle to be trained is the upper arm; When the shoulder joint is the main part, the muscles to be trained are the related muscles of the shoulder. That is to say, the muscles of the proximal limb (close to the trunk) of the movable joint are the main action muscles of the joint, which is of course the main part of training.

Although holding dumbbells, if the wrist joint is the main activity mode, instead of evenly distributing wrist contraction and extension, abduction and adduction, elbow contraction and extension, shoulder contraction and extension, abduction and adduction, horizontal abduction and horizontal adduction, internal rotation and external rotation, hand muscles can be effectively trained.

The weight of dumbbells is limited, but compared with the muscles of hands, forearms, upper arms and shoulders, the training of distal muscles is mainly muscle strength, and the training of proximal muscles is mainly muscle endurance, so the natural effect is different.

When you want to train the muscle strength and quality of your arms, the weight of dumbbells is only effective for the muscles of your hands and forearms, and the muscle training of your upper arms and shoulders needs more weight to show the effect of muscle strength training. Too light can only train muscle endurance.

Muscle strength training should be coordinated with the whole body, and local training is not only ineffective, but also easy to degenerate again. Poor dry muscles and insufficient muscle strength in the chest and back make it difficult to show the muscles in the shoulders.

References:

/337654 1.html

Responder: the unique final cold-blooded-magic apprentice level 1 6-8 10:20.

Arms: lift dumbbells, stand upside down and pull up.

Leg: hop on one foot

These are all obvious effects.

To correct a misunderstanding, sit-ups exercise the strength of the back, which has absolutely nothing to do with legs and arms.