1, do strength exercises and compound muscle movements. It's called a hint! In other words, to do an action, you need to use multiple muscles and joints at the same time. These recruits have broken more muscle fibers, making them in the recovery stage, and more are being established and grown. For example, if you only do isolated muscle exercises. Exercises include squats, lunges, tugging, cleaning, burping, walking lunges, and enhancing jumping movements, such as squats and jumping boxes, which can be carried out properly without our weight.
2. Lift a heavier weight. I said before: trains are like men and women. Greater weight, don't be afraid! If you like boys, your body will produce hormones to adapt to great pressure and put them on it, which will help to exercise muscles. If you're doing squats, just one bar is comfortable, 5 to 10 pounds on each side. If you are doing anything 8 to 10 times, it is a good sign that you should gain weight. It is more representative of weight sports (if you can do some challenging weight sports).
3, stands for your speed, another way to emphasize your body, just to complete your sales representative faster (without sacrificing form). A good rhythm is to repeat every two seconds. You should still be able to maintain your state.
4, adhere to the low impact aerobic light. Very. Feel your blood flow, let your muscles get more oxygen, thus promoting muscle growth. But don't do too much. If you want to increase your muscle mass ratio, you should always do aerobic training. A good plan, insist on strength training three times a week, one day, light weight, low impact aerobic exercise, do not run six miles. Think about a long-distance runner's body (thin, low body fat) compared with a sprinter's body (muscle). Besides, if you choose to do aerobic exercise on the same day, don't do aerobic exercise before the strength training class. This will make your muscles tired, you will sacrifice your shape and increase the risk of injury.
Outside the gymnasium
1, carbohydrate of time. Eat more carbohydrate breakfast and exercise immediately after the half-hour anabolic window to maximize muscle recovery. Your body has a short window after exercise, so take liquid carbohydrates and protein drinks to help your body replenish glycogen reserves as soon as possible. This tip! It has been proved that it can restore muscle recovery, increase lean meat rate, increase muscle growth and raise hormone level. At your heart meeting, sip a drink rich in carbohydrates or calories to make sure you keep your calorie intake. And common sense: Eat the rest of the day, your food, that is, color and a lot of advice from protein, follow this diet plan and get fat in a healthy way.
2, natural gas hydrate, hydrate, hydrate! After drinking half an ounce of water, your weight keeps your muscles full and saturated every day.
3. Sleep, this is a magical place that really happens. After exercise, your muscles use the nutrients and water you take in during the day, and will build and develop your muscles during sleep. So don't be stingy!