How to excite motor cells in a short period of time

Absolutely.

I'll talk about it in the main order.

1. Back and shoulder muscles: There are all kinds of pull-ups, goat push-ups, and human flags, and specific stretching equipment must be performed.

2. Chest and arm muscles: all kinds of push-ups, freehand 3, quadruple femoris and hamstring muscles: all kinds of freehand squats, freehand 4, abdominal muscles: various leg lifts and crunches Among them, leg lifts require equipment, and crunches are not required.

5. Do more stretching: shoulder joints, hip joints, knee joints, etc.

Here are some diagrams to help you understand.

Paying for a personal trainer can solve everything, and in a short period of time it's a lot of knowledge.

First of all, it is necessary to understand the principles of muscle synthesis and the physiological basis of muscle growth

Muscle growth depends on the accumulation of long-term and hard training. During training, the tissues and cells in the body consume a large amount of energy substances, which can only be gradually recovered after training through rest and nutrient supplementation to make anabolism exceed catabolism. Recovery will exceed the original level for a certain period of time, resulting in the so-called "excess recovery".

The amount of energy expended and the speed of recovery are closely related to the intensity of muscle activity. Within a certain range, the greater the muscle activity, the more intense the consumption process, and the more obvious the excess recovery. The so-called "within a certain range" means that the amount of exercise should not be too large, otherwise the energy consumption will be too much and it will not be easy to recover.

Long-term oversize can also lead to overtraining and even injury accidents. Only by mastering and using the law of excessive recovery and abiding by the principle of gradual progress can the muscles grow steadily.

The biochemical basis for muscle growth is as follows:

Compared with ordinary people, people who regularly engage in bodybuilding exercises have more energy substances in their muscles, adenosine triphosphate and phosphocreatine, more abundant blood vessels, stronger acid tolerance and anaerobic digestion ability. The higher the level of training, the greater the energy reserve, the greater the tolerance to exercise, and the more new capillaries are in the muscles. Increased capillaries increase blood flow in the muscles, increase metabolism, and increase the volume of the muscles.

Therefore, only by insisting on long-term bodybuilding training can we strengthen the material metabolism of muscles, improve the energy reserve of muscles, thicken and increase muscle fibers, and increase muscle mass.

Therefore, to increase muscle mass, in addition to training a more important diet, and in the short term, building obvious muscle is scientifically impossible to achieve through normal means, of course, there are exceptions, such as the use of illegal drugs to build, but it will cause a huge amount of damage to the body.

Run wild for an hour every day. Do 300 push-ups. Do 500 crunches.

Insist on practicing every day, for a little longer.

What new parents should know, ways to improve immunity.

1.Drink plenty of plain water:

In life, there are too many people who don't like to drink boiled water, one is that boiled water has no taste, and the other is that they feel troublesome and have no time. In fact, drinking plain water is the most basic way to improve immunity, because the body's metabolism is excreted through urination, and if the body is dehydrated, it will lead to an increase in the concentration of excrement, prone to urinary stones, etc. Drinking more water can detoxify and nourish the skin, help the organs run smoothly, moisten the oral and nasal cavities, etc., so when we have a cold, the doctor says to drink more water, which is the reason!

2.Get enough sleep:

There is a medical concept that "health comes from sleep". In fact, in addition to eliminating fatigue, adequate sleep can also enhance immunity, because during sleep, the cells in the body will produce a chemical called "muramic acid", which can improve the body's immune function, so that the immune system can be repaired and strengthened during sleep.

3.Get enough nutrients:

Nutritional status in the body, such as protein, amino acids, sugars, zinc, iron, vitamin A and vitamin C, etc., can affect immune function. There is data that insufficient protein intake can lead to a decrease in human immunity. If the human body is deficient in zinc, the immune function will also decline, and it is easy to suffer from colds and pneumonia.

According to a survey by the Chinese Nutrition Society, 30-60% of children are deficient in zinc.

4.Get more outdoor sports:

Exercise can not only shape up, but also promote the body's blood circulation, accelerate the metabolism in the body, and make toxins discharged from the body in a timely manner. However, not all types of exercise can enhance immunity, skeletal muscle exercise can cause changes in the body's immune function, cause the body to produce antibodies, and can also reduce the number of killer cells and weaken their killing ability.

As we all know, each of us faces the threat of bacteria and viruses of one kind or another all the time, which requires us to have a certain immunityIf our immunity is too low, we are very susceptible to diseases. So how can you improve your immunity? We can improve our immunity through proper exercise, a reasonable diet, and a regular routine and rest routine.

How to improve your own immunity? There are several points to summarize:

1. Comprehensive and balanced nutrition.

Vitamin A promotes the synthesis of glycoproteins on the surface of cell membranes.

2. Fruits and vegetables that enhance immunity.

Proteins are mainly glycoproteins, and immunoglobulins are also glycoproteins. Nowadays, urban people are reluctant to eat pork liver, which is rich in vitamins, insufficient intake of vitamin A, respiratory epithelial cells lack resistance, and are often prone to disease. When vitamin C is deficient, the content of vitamin C in white blood cells decreases, the fighting power of white blood cells is weakened, and the human body is susceptible to disease.

In addition, trace elements such as zinc, selenium, vitamins B1, B2 and other elements are related to the non-specific immune function of the human body.

3. Moderate work and rest.

Moderate work and rest is the mother of health, the normal operation of the human biological clock is the guarantee of health, and the "wrong point" of the biological clock is the beginning of sub-health.

4. Exercise regularly.

Modern people are keen on urban life and busy with their careers, and there is less and less time for physical exercise. Strengthening self-movement can improve the body's resistance to disease.

5. Cultivate a variety of interests and maintain high energy.

A wide range of interests and hobbies will benefit people immensely, not only for self-cultivation, but also for some mental illnesses.

6. Quit smoking and limit alcohol.

It has been medically proven that when smoking, the blood vessels of the human body are prone to spasm, the blood of local organs is reduced, the supply of nutrients and oxygen is reduced, especially the mucous membrane of the respiratory tract is not supplied with oxygen and nutrients, and the ability to resist disease is also reduced. Less alcohol is good for health, and alcoholism, drunkenness, and alcoholism can reduce the body's immune function and must be strictly limited.

7. Mental health.

Be kind to stress, see stress as an integral part of life, and learn to reduce stress moderately to ensure a healthy and good mood.

8. Zinc supplementation can enhance immunity.

In 2011, the British "The Cochrane Library" (The Cochrane Library) did an experiment related to "zinc supplementation to improve immunity". Experimental data show that zinc supplementation on the first day of cold symptoms can effectively inhibit the disease and reduce symptoms; Seven days after a cold, patients who took zinc got better faster than those who did not take zinc supplementation.

As a result, zinc supplementation has been shown to improve human immunity and shorten the duration of colds. Therefore, zinc supplementation can eat more zinc-rich foods, such as oysters, walnuts, egg yolks, etc.

9. Bananas. Bananas can increase white blood cells, improve the function of the immune system, and improve the body's ability to resist diseases, especially for patients, infants and young children. Eating 1-2 bananas a day can improve the body's immunity.

The epidemic has taught us that power and financial resources are not as good as immunity. To boost immunity, protein is the key.

Milk is known as the "white blood" and it is recommended that you drink it for the whole family. Drink liquid milk unconditionally, and drink formula milk conditionally. Children drink children's formula milk powder, students drink student milk powder, and middle-aged and elderly people drink middle-aged and elderly milk powder.

Formula milk powder with lactoferrin, the guardian of family health!

In winter, many people are sick after being hit by a cold. At this time, you need to improve your immunity, how to improve your immunity? Do three things, strengthen immunity, and stay away from the virus.

You can use perilla leaves, coltsfoot flowers, ginger jujube tea. They are all warm Chinese herbal medicines, and then they can dissipate cold, relieve asthma and relieve cough.

You can choose some Chinese herbal supplements, such as bird's nest cordyceps, sea cucumber, etc.

Hello! Improving immunity is a long-term process, and it is difficult to say that it can be improved in a short period of time, and you can try to do it from these aspects:

1. Food: Eat some foods that can improve immunity:

1. Garlic: Garlic contains allicin, which has the effect of fighting infections and bacteria. Studies have shown that people who eat garlic regularly can reduce the incidence of colds and can also reduce the chance of stomach cancer.

2. Tomato: Tomatoes contain a lot of antioxidants, which can help us improve the body's cell repair ability, so that it is no longer easily damaged. It also allows us to reduce the chance of diarrhea.

Eating one tomato a day will also have the effect of boosting our body's immunity.

3. Ganoderma lucidum: Ganoderma lucidum not only contains polysaccharides with anti-cancer efficacy, but also contains rich germanium elements. Germanium can accelerate the body's metabolism, delay the aging of cells, and exert its anti-cancer effect by inducing the body to produce interferon, thereby improving immunity.

4. Oysters (oysters): Oysters are a common seafood that is rich in zinc; Zinc is one of the important trace elements in our human body, which can promote the proliferation and differentiation of our human body's lymph cells, thereby improving human immunity and enhancing human physique.

5. Cabbage: Cabbage is rich in antioxidants, which can help us improve the body's immunity and enhance all the time.

6. Bamboo shoots: The content of plant protein, vitamins and trace elements in bamboo shoots is very high, which helps to enhance the immune function of the body and improve the ability to prevent and resist diseases.

2. Daily exercise: exercise is an effective way to improve the body's immunity, exercise will speed up the body's metabolism, thereby improving the body's immunity.

3. Maintain enough sleep time, sleep can improve our body's immunity, so we should reduce staying up late.

Ways to boost immunity:

1. With the help of sleep, sleep is closely related to human immunity.

2. Maintain an optimistic attitudeOptimistic attitude can maintain the human body in an optimal state.

3. Limit alcohol consumption, do not drink more than 100 ml of low-alcohol liquor, no more than 250 ml of rice wine, and no more than beer every day.

1 bottle . 4. Participate in exercise, exercise for 30 to 45 minutes a day, 5 days a week, for 12 weeks, the number of immune cells will increase, and the resistance will also increase relatively.

5. Vitamin supplementation: Appropriate supplementation of vitamins and minerals every day.

6. The research and use of microecological agents to improve immunity in improving the ecological environment in the body has a long history.

Seventh, foot massage can also enhance immunity, the heart of the foot ** depression is the kidney meridian Yongquan acupoint, the palm of the hollow is the pericardial meridian Lao Gong acupoint, if you often rub the heart of the foot, you can make the legs and feet strong, and the gait is vigorous.

If you don't take illegal drugs, it's absolutely impossible to be strong in a short period of time.

If you just want to be stronger, you can.

Insist on exercising local muscles every day, and you can adapt to it first after a week. But after that, you should gradually increase your strength training. Do three movements for each part, and do 4 sets for each movement. Do 8-12 reps per set.

But the intensity must be gradually strengthened to have an effect.

After a month, there will be an effect in strength. In three months, it will be stronger than before.

But be sure to stick to it. It's good to train for about 40 minutes a day. Each set rests for 1 min.

After your workout, take nutrition within half an hour. For example, bread, milk, eggs.

Be sure to keep up with eating.

Scientific training with large weights + reasonable nutrition.

Nothing can be done in one step.

As long as you work hard now, you don't need to exercise too much, like trotting every day, or whatever.

And it's nothing to be thin, others can't lose weight if they want to.

Our chemistry teacher said that you should do aerobic respiration first, about half an hour of exercise, and then do anaerobic respiration, and then there is time in the evening, which is the best!

If you have a slightly larger amount of exercise, you can buy some foreign protein powder.

The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. Hold the dumbbells with one hand (tighter), sit, bend over, and put the arm holding the dumbbells on the inner thigh to do arm curl and stretch, repeatedly, you can effectively train the forearm muscles. Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

2. Do pull-ups on the single carry. The triceps is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension at the back of the neck. The deltoid muscle is divided into three bundles: anterior, middle, and posterior.

You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly. Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles, and arm strength will be enhanced. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）