What do you need to pay attention to when building muscles What are the precautions for muscle stren

(1) The main goal of muscle strength training is to improve the body shape and enhance the physique, and it takes a long period of exercise to achieve the goal. Therefore, it is important not to "rush for quick success". When the effect is not great after a period of exercise, don't be discouraged and stick to it to get results.

2) Scientifically determine the load of the workout. Physiological studies have shown that the effect of muscle fiber enlargement is better only when the weight-bearing exercise is 30% to 60% of the person's maximum load and the number of repetitions is high. Therefore, it is advisable to start with 30% of the load, and after the body adapts, gradually increase until the maximum load is 50%.

3) Schedule your workouts at different intervals. Muscle-building exercises don't have to be done every day. Some studies have shown that alternate day workouts are better.

4) The combination of local exercise and full-body exercise, strength exercise and endurance exercise, so that all muscles of the body can be exercised, so that the effect will be better. For middle-aged cadres, it is necessary not only to exercise abdominal muscles, but also to focus on exercising the legs, back muscles and trapezius muscles. The muscles in this area of the bone are strengthened, which helps to improve body shape and reduce fat accumulation.

5) Pay attention to diet and nutrition, rest and adequate sleep.

Muscle training prevents overexertion, which can lead to muscle strain, nerve damage.

Master the correct training method and be careful not to get injured.

If you want to grow muscle quickly, you must pay attention to the following issues when exercising:

Clause. First, the standard and scientific nature of muscle training movements, not the more times the muscles of each part are done, the greater the weight, and the muscles will grow the fastest. On the contrary, only the right number of times, the right number of sets and a reasonable weight will make the muscle grow relatively quickly.

Clause. 2. Proper rest, not every day exercising the muscles will make the muscles grow very fast, and reasonable rest will make the muscles grow the fastest.

Clause. 3. Eat a reasonable diet, be sure to be low in oil and salt, stay away from tobacco and alcohol, and try to eat some protein-rich foods.

Pay attention to rest and do not strain the muscles.

In the process of gaining muscle, you will encounter all kinds of confusion and problems, unconsciously gaining muscle becomes fat, and becoming fat, so what are the core points to pay attention to in gaining muscle?

1. Fitness exercise should be gradual and moderate, and when carrying out muscle exercise exercises, it should be treated differently according to the strength of individual physique, and the exercise intensity and frequency should be from small to large, not rushed. For people with good physique, moderate-intensity exercise is most suitable, while for people with poor physique, low-intensity exercise should be the mainstay.

2. The content of fitness exercise should be both targeted and comprehensive, and there are many types of fitness exercises, which can be roughly divided into aerobic exercise, stretching exercise, strength exercise, etc. aerobic sports such as jogging, walking, walking, various ball games, etc.; Stretching exercises include various exercises such as aerobics, sports dance, tai chi, etc.; Strength exercises, on the other hand, are generally practiced on a variety of indoor equipment. Personally, it can be focused on a well-rounded workout.

3. It is necessary to adjust the exercise prescription frequently Because each person's physical condition is different, and the individual also changes in physical fitness after exercise, the exercise prescription that has been formulated cannot meet the needs of people's fitness exercise, therefore, on the basis of following the principle of formulating exercise prescription, it is necessary to frequently adjust the fitness items, content, exercise amount and exercise intensity, and exercise frequency, so as to seek an effective, pleasant, and suitable exercise method for yourself.

In the process of gaining muscle, you will encounter all kinds of confusion and problems, unconsciously gaining muscle becomes fat, and becoming fat, so what are the core points to pay attention to in gaining muscle?

Push-ups, dumbbell bench presses, dumbbell birds, barbell bench presses. You can exercise the pectoralis major muscle, how much to do depends on your personal situation, do it in groups. Keep exercising, and you'll grow pectoral muscles.

You can do it in groups, and each group will be exhausted until it is exhausted, that is, until it is no longer possible. Do four or five sets and you're good to go. 【Chinese Sports Maniac Team】 Cappuccino Answer this question for you, please do not copy !!

Thank you!!!

According to the basic principles of muscle strength exercises, master the amount and frequency of exercise, so that each exercise can achieve moderate muscle fatigue, and there are appropriate intervals after practice to allow the muscles to fully recover. 2

The effect of muscle strength exercises is closely related to the subjective efforts of the practitioners, and the patients must be fully understood, cooperated and mastered the essentials of the exercises. 3

Strength exercises should not cause significant pain, which is a sign of injury. 4. Preparation and relaxation exercises should be done before and after strong muscle strength exercises. 5. Pay attention to the hypertensive response caused by isometric muscle contraction and increase cardiovascular load, and patients with severe heart disease and hypertension should not do muscle strength exercises.