Please tell us why muscle building is not effective

Muscle building is not effective 1You're exercising the wrong way.

2.You exercise too long intervals and there is no continuity.

3.You're not sticking to it, it's just improvising.

4.Practice very fiercely and eat very little.

5.Exercise before bedtime.

6.Not exercising enough is enough.

In summary. If you want to exercise the most effectively, you need to go to the gym (mainly with equipment)...If you don't go, it is recommended to exercise mainly with dumbbells, push-ups, sit-ups, and birds.

As for the method, it's basically 3-4 sets of 10 sets (that's how the gym works.) Except for some cattle people).Finally, it must not be interrupted for 2-3 months.

Otherwise, no matter how hard you practice, you will have to start practicing again (but you will adapt faster)...Good luck.

Don't know which part of the muscle you're going to work on? Push-ups are a great way to build muscle on a daily basis, but the most important thing is to stick to it! Push-ups are divided into palm supports, fist supports, finger supports, wrist supports, joint supports and other ways to exercise the muscles of the whole body!

Anaerobic exercise such as muscle training requires systematic training and diet, and blind exercise without a plan will definitely not be effective.

Listen to their nonsense. You remember two points, how much you can do at a time is a group, rest for a short time in the middle, and then do * groups until you are exhausted. 2. The action is stationary and the reciprocal number is 5 10 20 30 first.

The above movements are not limited, and they are effective for both muscles and absolute strength.

The correct exercise method and posture should be taken, and it should not be done casually, so that the muscle development is not beautiful, and it must not be.

Also pay attention to nutrition and protein supplementation.

There are different exercises for different parts of the muscles, and you can check them out.

One: A lot of exercise can make people live longer.

If you want to have a muscle, you need to do a lot of exercise, because exercise can improve the body's metabolism, according to the biology of "use is advanced, waste is retreated" law, long-term insistence on exercise, can enhance the function of various viscera organs, because the body is full of vitality, so as to delay aging, can be healthy and long-lived.

Therefore, people with more muscles generally live longer.

Two: It can prevent aging.

All movement in the body is carried out due to the contraction of muscles'。Human physical strength is also generated by muscle contraction. If you insist on exercising, the muscle fibers can gradually become thicker and tougher, the reserves of protein and glycogen contained in them will increase, the blood vessels will become richer, the blood circulation and metabolism will be improved, and the muscle endurance, speed, flexibility and accuracy can be improved, so as to prevent the aging of muscles.

Three: Have perfect body shape and strength.

You know, there are more than 600 muscles in the human body that connect our bones, so that we can carry out normal daily activities If our own muscle mass is insufficient, it may hurt our body in life, such as lifting heavy objects, relying on waist strength and arm strength, waist strength is insufficient, and then when we exert force, it will strain our waist muscles and nerves, which has serious consequences for us. Therefore, doing more physical exercise to make your muscles stronger and bigger, not only does it less damage to us, but also in interpersonal communication, strong men tend to give people a good feeling, and women too, a good body will also attract men.

Through the above introduction, we now know whether it is good to exercise muscles, we also need to exercise our bodies in ordinary times, so that we can be stronger in sports, and at the same time, we will make our bodies healthier in sports, which is a method that is particularly beneficial to us, but we should pay attention to safety when exercising.

If you want to exercise your muscles, you must combine aerobic exercise and anaerobic exercise, only in this way can you better exercise your muscles. First of all, when doing exercise, you should pay attention to doing anaerobic exercise first and then aerobic exercise, in this case, some muscles in the body can be fully exercised, and in the process you can also get rest. When exercising at this rhythm, you can get corresponding relaxation, but the same muscles can also be promoted to combine, so you must pay attention to the degree of relaxation when exercising.

In addition to these, when exercising, you should also pay attention to taking in some water every 15 minutes or so, whether it is light salt water or pure water, and at this time, you can make yourself feel better by adding more water, so you should also drink more water when exercising. Moreover, resistance training is a way to increase the strength of your muscles, and it is also the only way, because your muscles can resist resistance when contracting, and at this time you can improve the bearing capacity of your muscle contraction, so your muscles will grow appropriately.

Therefore, when practicing chicken in different places, you should also do different exercises, for example, if you want to train the muscles of the biceps, then you can choose to use the bay group to practice. If you want to train the triceps, you can also choose to use arm flexion and extension, and if you want to train the muscles in the back, you can choose to practice through rowing, which is very effective.

In addition, when building muscles, you should also pay attention to lose fat first, and then do some mechanical exercises, and you can also choose to exercise by punching punching bags. If you want to increase your muscles without affecting your speed, then you can choose to exercise through boxing, and you should also consume more protein in normal times, only in this way can you have a corresponding guarantee for your body.

If you want to exercise, you need to go directly to the gym, you can hire a special trainer to help you exercise, in this case, I think it will be better. You can also practice weightlifting at home, and you can also build muscles.

You should exercise more at ordinary times, and at the same time, you should eat something high in protein, and you should also do sit-ups or planks or the like, or lift the barbell, which will have a certain effect.

If you want to build muscles in your daily life, you can do some strength training, such as lifting barbell squats. This movement is very good for building the muscles of the arms and lower back.

You should do some muscle-building exercises, such as planks, push-ups, sit-ups, chest expansion, and single parallel bars.

1.Exercise does not last enough: Instead of increasing the number of muscle cells, exercise thickens them. Muscle thickening depends on protein synthesis, and protein synthesis takes a certain amount of time.

2.The exercise program is unreasonable: to exercise muscles, you need to have a scientific way of exercising, otherwise you may get half the result, and it takes a lot of effort but you don't really make the muscles you want to exercise get exercise.

3.Nutritional supplementation is not timely: muscle growth needs to rely on protein, and exercise needs to consume a lot of sugar, so it is necessary to supplement sufficient protein and carbohydrates in a timely manner while exercising, so as to meet the needs of muscle growth and exercise.

4.Personal physique: There are a considerable number of exercisers who still can't feel muscle thickening and enlargement after a long time of exercise, which is not a problem of inadequate exercise, but a personal body shape, and there are many bodybuilders who have to have liposuction surgery before the competition, otherwise the muscles are not obvious.

Some bodybuilders feel that the muscles are not obvious after exercising for a long time, which is also the reason, not that the muscles have not grown, but that we can't feel it.

This is called pumping or congestion in muscle training, which means that the quality of your training is good, keep it up! It takes 48 hours for small muscle groups to get back into shape, and 72 hours for large muscle groups to get back into shape, and you can work other areas during the recovery period.

For many fitness people, the fitness results they show will be different, but some people just feel that they are particularly ineffective, but do they seem to be not working hard, do you know why? That's because he's done these things wrong! Let's take a look!

Mistake 1: Exercising irregularly.

For example, when you don't exercise enough in your daily life, you will exercise frantically on the weekend, such irregular exercise will cause serious damage to the body, for example, you usually walk, jog, but on weekends you will exercise vigorously, long-distance running, etc., so that the body's blood vessels, muscles, etc. are not suitable for such intensity training, and they are not completely suitable for it, so how to exercise well? The scientific method is to do it slowly, which is the best, and of course, the reasonable arrangement of the diet, which is very good for physical recovery and exercise.

Mistake 2: It's not advisable to take a break right away.

Mistake 3: Exercising vigorously after a meal is not feasible.

Of course, for newcomers, they may not know very well, and they feel that they should seize the time to exercise after meals, so that they have more time to get the best fitness results, in fact, this is wrong, because after meals, a large amount of blood flows to the place where food is digested, especially the stomach and intestines, and a lot of oxygen supply is needed in this process, but if you exercise vigorously, On the contrary, it will make the stomach digestion not timely, and if you add exercise, the digestive system will have insufficient blood supply, digestion will slow down, and cause great harm to health, so you are not encouraged to do this, I hope you will do a little exercise after meals!

Mistake 4: Not even on an empty stomach.

It's not okay to be full, and of course it's not okay to have an empty stomach, it's not relative. After eating, it is because it has an impact on the digestive system, and fasting will lead to low blood sugar concentration, at this time, go to exercise, consume a lot of ability to make the blood sugar concentration even lower, you must know that blood sugar is very affecting the brain, may make dizzy, and even cold sweat and pale, more serious then coma, so for any reason, be sure to eat something before exercising, such as milk or other bananas or pastries, to ensure sufficient ability.

Mistake 5: Warming up is not enough for physical injury.

Warm-up is not only for better fitness, but also to keep your body from more damage, so the warm-up must be carried out well, which is the best way. For example, full-body stretching exercises, bending over, stretching, or strides are best.

In short, no matter what, if you want to do a better job, then practice more and avoid these mistakes, which is the greatest care for the body!

1. Fitness is a process of hard and monotonous and testing endurance, so it is necessary to endure loneliness, monotony and hardship in order to achieve the purpose of fitness.

2. Initial fitness, when you start fitness, you should clarify the purpose of your fitness, is it for physical fitness? Or is it for health? Of course, everyone has a love for beauty, and if you want to pray for a healthy body, you need to put in hard work, and regularly do scientific training and aerobic exercise with a variety of equipment.

For example: exercise bikes, treadmills, dumbbells, barbells, spring tensioners, elastic bars, grip strengths, etc. Through the above equipment training, in order to enhance the strength and muscles of the limbs, to achieve the purpose of muscular development and beautiful lines.

3. If it is for physical health, jogging and brisk walking for half an hour at ordinary times, and using simple equipment for adaptive training, you can achieve the purpose of health.

In short, fitness is to enhance individual willpower, develop good living habits, achieve good health, good mentality, energetic, and enjoy the beauty of life in the times!

In a place where you have to have enough nutrients to be able to grow muscle. Fitness exercises should be exercised in groups to have a certain effect. If you do a set of 20 times, this will achieve the actual effect of building muscles.

You train according to 60%-90% intensity for about 1 hour, diet structure, protein (meat, eggs, milk, etc.) nutrition is strengthened, and at the same time intake carbohydrates (rice, steamed bread and other staple foods) to promote protein absorption, sleep can not be less than 7 hours, if the 2 hours of exercise a day is too long, energy consumption is too much, the muscles will decompose to provide energy. Have a good day!

Because the way you exercise is wrong, muscle building training is anaerobic exercise, each exercise only needs to be done about 8-12 times, the muscles are exhausted, and then rest for about 30 seconds for the second set of training. 4 to 6 movements. Fitness every day.

Just one of the big muscle groups needs to be practiced. It's not about practicing all the muscles of your body every day.

To train muscles, we should pay attention to scientific exercise, avoid muscle strain, and exercise until the muscles are swollen when exercising, otherwise it will be ineffective.

All in all, if you want to gain muscle quickly, you not only need to exercise every day, but also need reasonable and systematic planning and programs. Remember to do the above things well, and the perfect body must start from small things.