Must-see for beginners in fitness, scientific methods for muscle growth

Determine the achieveable goals

　　If you want to get 30 pounds of muscle and plan to achieve your goal in three years, then most people who want to get more than 12 pounds of muscle in one year end up failing. The reason is either that you are disproportionately practicing or that you have too much body fat. The more realistic goal is to grow 1 pound of muscle a month.

　　Make a plan and follow the implementation

　　If you are a beginner, the initial training should be to use medium weight 2-3 times a week, plus 1-2 aerobic training sessions. This introductory plan helps strengthen joints, ligaments, muscles and cardiovascular system, laying a solid foundation for future training. Loading is the driving force for muscle growth. Gradually add load to muscles, so that they grow and grow, and your size will become bigger and bigger.

Reasonable diet

The common mistake that bodybuilding enthusiasts make is that there seems to be no tomorrow when they are trained, and inappropriate diet can also destroy the training effect. An important factor

　　The basic nutritional knowledge is: protein is the raw material that makes up muscle fibers, and carbohydrates and fat are the energy sources of training. To ensure full recovery and muscle growth, you should ensure that you consume 1 gram of protein per pound of body weight every day. Since each meal can only absorb 25-30 grams of protein, it is best to have a meal every 2-3 hours. In addition, you must ensure sufficient carbohydrates and fat intake, otherwise you will not have the strength to train. 　　Persistence

　　　Enhance muscle mass requires long-term efforts. If you fish for three days and dry the net for two days, the muscles will not get the stimulation they deserve. If you often forget to train and eat, it is recommended that you hang a warning sign in a conspicuous place to get reminded at any time.

　　　Strengthen the cardiovascular system

　　Developing muscles is important, but aerobic training cannot be ignored. Regular aerobic training can improve the efficiency of blood transport nutrients, and can also improve your Endurance and the body's ability to burn fat, so as to ensure that you get muscles rather than fat.

　　Arrange an aerobic metabolism training plan, it is best to do aerobic training 3-4 times a week.

　　Maintaining the correct technical movements

　　　Maintaining the correct technical movements is very important for growing muscles. Correct technical movements means focusing all your energy on the training site, and doing the movements are complete. Do not push or pull quickly, and do not use the rebound force or inertia of the movements. You should also use weights that can be fully controlled in each group, consciously press the muscles at the apex of muscle contraction, and control slow recovery when falling.

　　Steply increasing the load

　　The basic principle of weight-bearing training is progressive load. The load is determined by factors such as weight, strength, movement speed and difficulty. If the load is not continuously increased, the muscles will be accustomed to the original load level and will no longer grow.

　　Follow Body reaction

　　One day, if the body tells you that you can practice more sets, do more movements, or use larger weights, then you do as you do as you do. If the body sends a signal, it is not suitable to train today, otherwise you will get injured, and you should do as you do as you do as you. If you often feel muscle pain or are listless during training, then the body tells you that you need to rest for a while, one day or a few days.

　　Adjust your diet.

　　If you train hard but don’t grow muscles Meat, that is the body tells you: you don’t consume enough protein or calories. Pay close attention to the signals sent by the body and you will become more expert.

　　Using auxiliary nutritional supplements

　　Auxiliary nutritional supplements, especially high-protein nutritional supplements, are invaluable (especially important for people who work and school or are busy with life to meet the daily nutritional quota standards). Another benefit of using nutritional supplements is that it is easy to count the amount of various nutrients so that you can always have a clear idea. Remember to ensure that you provide the body with adequate nutrition without eating too much. This is more important than any factor.