When is the best time to exercise muscles every day?

Anaerobic exercise, it is recommended to do it two hours before bedtime, it does not affect sleep, if it is done during the day, the tired muscles will make you feel weak for a 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, to put it bluntly, the muscle grows when you rest after doing anaerobic exercise. Scientific fitness, you will naturally have perfect muscles.

Actually, the effect is the same, but it is recommended in the morning. Because after a long period of anaerobic equipment training (about 4-7 hours), the body will be very excited, and at this time, people will not be able to fall asleep quickly and effectively.

Maybe many people have their own ideas, but in general, the time that suits you, that is the best, as long as you are willing to put in the effort, fitness will be rewarding and will not let you down.

In the evening, because muscle building belongs to anaerobic high-intensity training, anaerobic training is suitable for the evening, because at this time the body has enough energy to complete high-intensity strength training, and the body's nutritional basis is the best at this time. Of course, you can also practice at night, but that will affect sleep, you must know that muscles grow while sleeping, and the quality of sleep directly affects muscle growth.

4 p.m. to 9 p.m. It is best to only train one part at a time, one part 1 to 2 times a week, with plenty of rest in between, and then practice again when the muscles have recovered, if it is not too much, it will recover in about two or three days. Aerobic exercise can be practiced every day.

According to the calculation of the meridian time method, the ancestors who practiced martial arts were all practicing close to noon (around 10 o'clock)! It is said that at that time, the qi and blood were smooth, and the practice was twice the result with half the effort! The best time to exercise is around 5 p.m.

If you have enough time, it is recommended to exercise from 4 to 6 p.m.; If you don't have enough time, then arrange it according to your personal schedule.

Young children can schedule their workouts in the afternoon during extracurricular activities, i.e. 4 to 5 p.m. At this time, the function of the muscles is in the best state, which helps to improve the load capacity and exercise capacity of the muscles, and can inhibit the intellectual center, excite the motor center, and achieve the purpose of active rest.

In fact, every time of the day is very suitable for bodybuilding training, it depends on the age of the landlord's bodybuilding, beginners are recommended to be from 3 to 5 pm, intermediate bodybuilders can be from 9 to 11 am and 7 pm to 9 pm, and advanced bodybuilders can train 3 times a day: 5:30 to 7 am or (7 to 9 pm), 1 to 2 pm, and 7 to 9 pm.

First: Exercise time.

It is best to schedule each workout at the same time as much as possible, so that you can develop good exercise habits and help the internal organs of the body form conditioned reflexes. Do not exercise one hour after meals and one hour before bedtime, otherwise it will affect digestion and sleep. The best time for physical strength is generally at 15:

Between 00-20:00, it can be considered as the main workout time.

It is necessary to do about 10 minutes of jogging and 5 minutes of stretching before exercising.

Second: the length of the workout.

Beginners and those who usually work heavily should take 1 hour three times a week, but each exercise should include all parts of the muscle. If you exercise every day, you can divide your muscle groups into two parts and practice them every other day to ensure that your muscles can recover effectively. Such as:

Practice the shoulders, abdomen, and chest today, and the back, arms, legs, and other parts tomorrow.

Third: the amount of load of the exercise.

The amount of load depends on one's physical strength, generally speaking, the effective number of times the developed muscle mass is 8-12 times, and the minimum is not less than 8 times, and this amount should be exhausted. Therefore, the load should be mastered at 70%-80% of the maximum strength of the individual, that is, the most effective number of times to use this load is to do it with a large load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load, and to lose fat in the waist and abdomen until you can't do it at all.

Muscle building is generally done in the afternoon.

The previous few said it is very good, but here is just to add: it was originally a good morning, but now the air pollution is very bad, and the air pollution in the morning is even worse.

Also in terms of workout effect, especially for endurance, afternoon.

Four or five o'clock is better.

You should be a man, go buy a large bottle of Coke, drink it full of water or sand, and the autonomous dumbbell will be successful! It's not bad to run in the morning and evening without lifting dumbbells, and jumping rope is also a good aerobic exercise.

It is recommended not to exceed 1 hour each time, it is not very important how long you exercise, what matters is the effect of the exercise. Before exercising, you must do enough warm-up so that you are not prone to injury, and after the exercise, you should also relax and do 5 to 10 minutes, so that you can consolidate the effect of the exercise just now. Exercise and rest are very important, and nutrition should also keep up, generally after half a year, the muscles that should be there can basically be more shaped.

Muscle growth requires not only exercise, but also adequate protein intake. The interval time between dumbbell workouts is determined according to the parts of the movement. Such as large muscle groups:

Chest, back, legs, exercise 72 hours a day. Small muscle groups: arms, calves, 24 hours of rest a day.

Generally a kind of action, do 4 to 5 groups, a group to do 8 to 12, for example, do a chest push today, do 2 hungry tomorrow, do a shoulder push the day after tomorrow, don't do it in a day, the average person's muscles grow once in 48 hours, see the initial effect after three months, half a year later, it is more obvious, one to two years will change greatly, but it must be guaranteed that about one and a half hours a day, can not practice the same part every day, to ensure adequate nutrition and rest.

For muscle gain, in addition to training, then you also need to pay attention to how. Training every day is so hard, if you fail to gain muscle because of insufficient nutritional supplements, this result is very sad. I dedicate so much energy and time every day to go to the gym to train, and I want to train my body well and make my body stronger.

However, many people often because of diet problems, so after training, what to eat is conducive to gaining muscle.

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.

Building muscle every day is a great way for the body.

1) The principle of gradual order: The gradual order of physical exercise refers to the gradual progress of learning physical skills and arranging the amount of exercise, from small to large, from easy to difficult, from simple to complex, and gradually.

2) The principle of all-round development: During physical exercise, attention should be paid to the diversity of activity content and the overall improvement of physical functions.

3) The principle of differential treatment: When exercising, it is necessary to treat each exerciser differently according to their age, gender, hobbies, physical conditions, occupational characteristics, exercise foundation and other different circumstances, so as to make physical exercise more targeted.

4) Regularity principle: often participate in physical activities, the effect of exercise is obvious and lasting, so physical exercise should be regularized, not three days of fishing, two days of drying nets. Although a short period of exercise can also have a certain impact on physical function, once you stop physical exercise, this good effect will disappear quickly.

5) The principle of safety: pay attention to safety when engaging in any form of physical exercise, if the physical exercise is arranged unreasonably and violates the laws of science, there may be injury accidents.

Your approach is not right. I said one by one.

First of all, you do almost all the equipment in half an hour, that is, you train almost all the muscles in half an hour. There is none.

The principle of muscle training is to break the muscle fibers through large weights, and the wound will thicken when it heals, so that for the overall muscle, it is a process of enlargement. To break the fiber, we generally use a large weight to do the limit. The prerequisite for doing a lot of weight is a good preparation activity.

At the same time, while focusing on one muscle group, other muscles are used. For example, if you train the pectoral muscles, you will generally use triceps, so after you train the pectoral muscles, you will generally train the triceps, which will not achieve good results.

So, for the above reasons, your training method is wrong.

The way to do this is to train for a specific muscle group throughout the day, and if you can keep up with your nutrition, you can do it every day. I'm like this.

Monday: Bench press 60 kg warm-up 8 sets, 3 sets; 70 kg 8 pcs in a group, one set; 80 kg 8 in a group, in a group, 110 kg, three in each group, until it is not completed. Supine birds, 20kg dumbbells, 8 in each group, do 8 sets.

Tuesday: 8 sets of wide pull-ups; Combined equipment pull-down, 8 sets of 8, 8 sets, barbell prone rows 8 sets of 8, 8 sets, deadlift.

Wednesday: Barbell press, upright bird.

Thursday: Triple training exercises such as narrow bench press.

Friday: B-headed.

Every day, sit-ups, groups of 35, 8 sets.

Closed on Saturdays and Sundays.

In fact, it is the main pectorals on Monday, the broad back on Tuesday, the deltoid on Wednesday, the triceps on Thursday, and the biceps on Friday.