If you want to practice a beautiful and strong muscle, you can do it overnight. However, mastering some tips may make you less likely to take some detours. Let's take a look at the 10 tips our fitness coach gives us:
1. Multiple groups: When you want to exercise, you can do 2 or 3 groups. This is actually a waste of time. You can't grow muscles at all. It is necessary to devote 60 to 90 minutes of time to concentrate on a certain part of the body. Each movement has 8 to 10 groups in order to fully stimulate the muscles, and the longer the muscles need to recover.
2. Long-Displacement: Whether it is rowing, bench press, push, or curl, we must first put the dumbbells as low as possible to fully stretch the muscles and lift them as high as possible.
3. Slow speed: Slowly lift up, and then slowly put down, deeper stimulation of the muscles. In particular, when you put a dumbbell down, you need to control the speed and do concessional exercises to stimulate your muscles. Many people neglected the concession exercise and lifted the dumbbells even if they completed the task. They quickly put down and waste a great opportunity to increase their muscle mass.
4. High Density: Density refers to the rest time between two groups, and only one minute or less is called high density. To make the muscle mass increase rapidly, you need to rest less and stimulate the muscles frequently. When you exercise, you have to concentrate on training like snoring, not thinking about anything else.
5. Consciousness: The work of muscles is innervated, and concentration of concentration can mobilize more muscle fibers to work. When practicing a certain movement, it is necessary to consciously align ideas and actions, that is, to think of any muscle work when practicing.
6. Pinnacle Shrinkage: This is one of the main rules that makes the muscles work very well. It requires that when an action reaches the most tense position of muscle contraction, maintain the tension state of the contraction, do static exercises, and then slowly return to the beginning of the movement.
7. Continued tension: Keep your muscles in the entire group and keep it tense. Don't let it relax at the beginning or end of the movement. Always reach exhaustion.
8. Relax between groups: Stretch and relax each time you complete a group of moves. This will increase blood flow to the muscles and will also help to eliminate waste deposits in the muscles, speed up muscle recovery, and quickly replenish nutrients.
9. Eating protein after training: In the 30 to 90 minutes after training, protein demand reaches its peak, and protein supplementation works best at this time. But do not eat immediately after training, at least every 20 minutes.
10. Rest 48 hours: Partial muscle training requires a 48-72 hour break before a second workout. If high-intensity strength training is performed, the 72-hour interval between two trainings of local muscles is not enough, especially large muscle mass. However, with the exception of the abdominal muscles, the abdominal muscles are different from other muscle groups and must be stimulated regularly. At least four times a week, about 15 minutes each time.
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