Analysis of muscle growth principle
The muscles of the human body are composed of muscle fibers, and the number of muscle fibers is generally fixed four or five months after birth and will not change. To complete the muscle building plan, it is necessary to increase the cross-sectional area of the muscle and make it thicker. Therefore, it is necessary to improve its activity in daily activities, and often give it strong stimulation during exercise, so that muscle fibers are torn and destroyed, and the human body absorbs nutrients (protein) to help it repair and ensure its repair.
In short, the process of muscle gain is: muscle fibers are destroyed during exercise? Get enough protein? Is there enough rest time? Muscle fibers regress and thicken? The situation (cross-sectional area) has increased? The muscle gain effect is completed.
Through the above analysis, muscle gain does not come out of thin air. It is also influenced by diet and nutrition. Muscle growth is inseparable from the supply of protein. Moreover, there are a lot of muscle glycogen in muscle, mainly from carbohydrates, so diet has a great promotion effect on muscle growth.
Scientifically adjust diet
During muscle gain, we need to adjust our eating habits and adopt high-protein and low-carbon food intake, so as to ensure that protein and glycogen stored in muscles are enough for muscle growth, and with sufficient water supply, muscles will not appear shriveled and fuller. Eggs, soybeans, fish, muscle and beef we usually come into contact with are rich in protein, so it is recommended to eat more, but pay attention to less oil and salt, and the carbohydrate is mainly crude fiber food, so as to maintain a constant body fat rate and gain muscle better.
Carry out resistance strength exercises
In order to improve the injury degree of muscle fibers, it is necessary to carry out strength exercises and tearing, which can be practiced by self-weight or with the help of equipment. The key points need to be the following.
1, ensure the quality of action, and don't covet the weight.
2. Pay attention to the contraction and stretching of the target muscle.
3. Make full use of the peak contraction time to contract the target muscle to the maximum.
4. Increase the exercise intensity of muscles. Do at least 4 groups, and each group needs to continue to complete 8- 12 repeated exercises.
5. After every exercise, the muscles should have a strong ache, that is, they should be exhausted every time.
6, every once in a while, according to the actual situation of their own exercise, appropriately adjust their training plan.
7. Give the muscles a vacation properly, so that the exercised muscles can be restored and promote growth.
Let's share the best movements of several major muscle groups in the body.
Barbell bench press (exercise site: the whole pectoralis major, 4 groups, 8- 10 times in each group)
Wide grip distance positive grip pull-ups (exercise site: back muscles, training intensity is 4 groups, each group reaches exhaustion)
Squat with weight (exercise site: leg muscles, training intensity is 4 groups, each group does 8- 12 times)
Weight-bearing hip boxing (exercise site: hip muscles, training intensity is 4 groups, each group does 6-8 times)
Parallel bars arm flexion and extension (exercise site: arm muscles, training intensity is 4 groups, each group does 8- 10 times)
Standing barbell shoulder push (exercise site: shoulder muscles, 3-4 groups of training intensity, 6-8 times in each group)
abstract
If you want to gain muscle, you must deeply stimulate muscle, provide time and nutrients for muscle growth, make your own training plan regularly, and increase the training intensity from reality.
How to do gorgeous pull-ups at home in special times? Recommend a piece of equipment, super easy to use!