First: basic training Adhere to basic training, use the simplest and most direct weight to exercise training. Do not ignore basic movements. For example, deadlift and other compound movements are the best for muscle growth. In each training should be the most effective compound action. Put on the forefront, after doing the heavy weight compound movement, use the isolated movement or the instrument to perfect the muscle, makes it reach the deep exhaustion.  Second: Protein Do not limit the intake of protein. The more protein intake, the faster the muscle grows. Generally, the standard intake of body building protein is at least one gram of protein per pound of body weight. In order to better promote muscle growth, it should be Daily intake of protein is increased to 1.5---2 grams per pound of body weight.  Third: Carbohydrates Carbohydrates are the main food to increase muscle volume, but excessive intake of carbohydrates will increase the body's fat content, so pay attention to carbohydrate intake, the average bodybuilding standard intake is at least 2 grams of carbohydrate per pound of body weight. Above the compound, it is necessary to increase the intake to 2.5-3 grams of carbohydrate per pound of body weight, but not more, otherwise it will only change the food that cannot be digested into fat. The best arrangement is Keeping the amount of carbon at about 3 grams on the training day, especially when the training intensity is relatively large, this amount is necessary. If you are training small muscle groups or on rest days, you can reduce the amount of carbon by a small amount, but not less. At 2,5 grams, lower than this intake, it is difficult to exert the full growth potential of muscles.  Fourth: compulsory courses A barbell exercise should be prepared for each muscle area. If there is a lack of heavy weight training, the muscle volume and strength are bound to decline. Only by using heavy load training can the muscles continue to grow and progress.  Fifth: circumference Regardless of whether it is necessary to put muscle volume and development in the first place, there is no need to stress the muscle lines and symmetry until the super-developed muscles have been developed, because doing so will slow the development of the muscles. Once you have the ideal size and circumference, fix the muscle's line and shape, muscle size is the focus.  Sixth: Standard posture To maintain the correct training posture, whether it is powerlifting or bodybuilding training, it is the most important to maintain the most standard movements, especially when doing powerlifting. Even if the load is heavy, the higher the difficulty, the higher the quality must be. Training exercises must be large enough, but they must not use force to put the load on the target of the exercise. Otherwise, it will only increase the risk of injury.  Seventh: The load is not the most important in bodybuilding training  Bodybuilding training differs from powerlifting. Powerlifting only cares about using the correct posture to push more weight. The true meaning of bodybuilding training is the degree of muscle fatigue. Although weight is important, it is more important to feel muscle in training. Stretching and squeezing, should not pause too long between every two actions, up to two seconds, otherwise it will only give the muscle a chance to breathe, but fail to achieve the purpose of training.  Eighth: Number of effects  You need to know how many times to produce training effects. Training with different numbers of times will produce different results. The number of exercises between 1 and 5 is mainly the overall strength of muscle development. This number is only suitable for the freedom of large weight. Weight training, such as bench press, squat, deadlift, etc. Although the development of muscle strength is excellent, but there are also his deficiencies, that is, if the use of this training means the size of the muscle is not obvious, really develop muscle The standard number of times is between 8---12 and 6---8. These two kinds of exercise times are the best for the development of muscles, but there is no faster training for muscles than between 1 and 5 times. , More than 15 times the number of training is mainly to improve the muscles of the line, increase the degree of muscle separation, but the role of muscle volume and strength is minimal, for beginners should not use this training method, because beginners just in the bodybuilding When training, the volume is relatively small, and muscle training should be performed after the muscle volume reaches a certain level.  Ninth: rest between groups  You need to understand the time between breaks for various training sessions. If you use them improperly, the training effect must be compromised. The rest time for heavy weight training between 1 and 5 should not be too short, because the main purpose is to push up now. More weight than muscle stimulation, so do not have to worry about long breaks between groups, as long as you can push up more weight, this is called powerlifting, although you can rest longer, but you must The rest time is controlled within 3 minutes. If the break is too long, it will lead to a drop in body temperature, which means that the risk of injury is greatly increased. The rest of the bodybuilding training must be controlled within 1 to 1.5 minutes. If more than this time, muscles will not get deep stimulation, because I think everyone should continue to give the training area a strong sense of stimulation and muscle burning, because this time is mainly to develop muscle volume and let him achieve Intensive rest, if you can, you can rest less, generally you can take longer breaks for compound movements, and the rest between groups can reach 1.5 minutes, because the consumption of compound actions is very large, so recovery Slower, so you can rest more than isolated, but do not take more than 1.5 minutes. For isolated movements, the muscles are completely fatigued at the end, so you can't let him rest too long, but in order to stay in the middle Number of times, so each group has a 1 minute break is enough. If you use 15 or more training programs in each group, you should greatly reduce the rest time, because this time is mainly to exercise muscle endurance And the line, half-minute break between each group is enough, otherwise you can not achieve the purpose of exercise.  Tenth: Main Bodybuilding Diet  No matter how effective nutritive supplement you use, it is not a substitute for your daily diet. I eat a lot of beef and chicken breast every day. Although I have a lot of supplements, I eat nine times a day. I only eat a tonic meal. There were only two meals and seven meals. There were two food meals each containing a mixed drink of protein powder and milk. The supplements were taken four times a day and the food meal was a total of seven. In general, the fitness hobby One must eat at least six tons of body-building foods a day. This is the minimum requirement. I know for myself that if I use supplements instead of the daily diet, my muscles will soon lose their quality and state. Cut off the muscle heads.  Eleventh: Learn how to overcome the platform  (1) The so-called plateau period means that the muscles grow slowly or stay in a state of stagnation after training for a period of time. At this time, we must learn how to let muscles continue to grow. Generally, the platform period is mostly due to the long-term use of the same training course or Training movements, so after a period of training should be a regular change in a certain muscle training movements and action sequence.  (2) Changing the number of trainings is also a good method. Don't let the muscles fully adapt to the number of trainings used now. Use one to two months of regular training to use the number of trainings that are rarely used, so that you can get muscles. Ultimately shocking, for example, after two months of training, in this way, if you usually use the number of times each set of 25 times when practicing the calf raise, and now you want to keep him growing, you can use 6- - -8 times the high load and low times or 100 times in each group will make your legs have an unprecedented new feeling, make it feel extremely strange, and promote his non-stop growth.  (3) High-intensity training rules are the best way to overcome the platform period. This training method can push your muscles to extreme fatigue. The deeper the fatigue, the faster the muscles grow. This kind of high-intensity training It is very effective for muscle growth, but it can't be used too much, otherwise it will only break the muscle tissue and stop the growth of muscle. It is enough to use this high-intensity training once a month or so, but these training methods are not suitable for training. For beginners who are fit for a period of time within one year, beginners are sufficient if they have the correct diet plan and training plan. Generally, there will be no platform period.  Twelfth: Overtraining  Excessive training is the most common mistake that many bodybuilders make. Once the muscles get tired, their strength will be reduced. Muscle growth will stagnate and the body's immunity will be greatly reduced. To avoid this situation, The occurrence of this must be a reasonable arrangement of training and rest. The muscles grow outside the gym. I will not pity myself during training. I will continue to damage my muscles and I will give him the best outside of the gym. My love, I will provide it with adequate nutrition and give him a good rest. For me, if I train two times or more on the same site within a week, the amount of training is too much. I practice once a week. The same part is the best, at least for large numbers of bodybuilders. Whether it is training big or small muscles, I will not train twice in the same week. You just need to give him enough stimulation in the gym. And intensity, and then let him grow slowly. (Not twice a week is for bodybuilders.)  Thirteenth: The importance of stretching  This kind of stretching is very important for bodybuilders. He can greatly reduce the risk of injury during training, but also help improve the intensity of training. There are many reasons why I attach great importance to him.  (1) The reason that it was initially attracted by it was because he could effectively improve my power lifting ability. Indeed, I was able to increase my weight-bearing capacity after starting a lot of stretching exercises.  (2) The main thing is that stretching exercises can effectively avoid injuries caused by insufficient flexibility. Flexibility is crucial during training, especially when training shoulder and back, if flexibility is not enough. , it is very likely that you will not be able to do the whole action.  (3) It can increase your training intensity, and it can reduce the accumulated lactic acid after muscle training, let you do more times in the next group. In the training, I will use the time between the group to do stretching on the training part. Exercise, which allows the training area to be full of blood, it is important to know that blood is important for the development of muscles, and stretching exercises can help you achieve this.  Fourteenth: Hard training  No matter how perfect the training program and diet plan you have, if you can't persist for years, you will never have a successful day. The word “hard training†is full of meaning, not that When you train enough, you can achieve success. Whether it is diet, training, and some reasonable arrangements, you must do it. To achieve these points, you must sacrifice a lot of time and fun, such as To say that today is a training day, you must stay at home all day long to eat body-building diet, you must be ready for today's homework, you can not go out to play, can not eat foods that do not help the muscles, you have to have more physical strength In order to deal with high-intensity training, you must reject the fun of playing with friends, and you must not go on too many networks and watch too many TV programs. Do not underestimate the above aspects. These small details will lead you to Can not go all out. If you can't do the above points, you will not be able to achieve your ultimate goal.    Cordless Breast Pump,Double Breast Pump,Best Double Electric Pump,Freestyle Double Electric Breast Pump Joystar Electrical Appliances Manufacturing Co.,Ltd , https://www.cnjoystar.com