How to Fit Large Muscles with Synergistic Muscles 5

Hello friends, the combination of fitness programs is a very scientific thing, personal opinion, the three major muscle groupsPectoral muscle training The main exerting muscles are the pectoralis major muscles, and the synergistic exerting muscles are anterior deltoid fascicles. Middle bundle, triceps, round major, serratus, back training, the main force muscle groups are latissimus dorsi, rhomboid muscles, synergistic muscle groups, trapezius, deltoid posterior fascic, erector spinae, biceps, etc. Leg training: The main force muscle groups are quadriceps and biceps femoris The synergistic muscle groups are hamstrings, glutes, calves, etc. Generally speaking, the main force muscles and synergistic muscle groups can be trained on the same day, for example, the shoulder or triceps can be paired with the shoulder or triceps on the chest training day, and the biceps brachii or shoulder muscles can be paired with the biceps brachii or shoulder muscles on the back training day (generally one large muscle group can be trained at one time 2 small muscle groups.

Exceptions for special training methods) Mutual reaction muscles can also be trained together For example: biceps and triceps quadriceps and biceps femoris (super set is recommended for reaction muscle training) An auxiliary muscle group is best trained once every 2 days Large muscle groups can not be trained more than 2 times a week The interval should not be less than 3 days In fact, the training plan is very arbitrary As long as the above training and rest elements are adhered to, you can combine them at will Here is an example of a plan I have used, you can refer to it: Monday, thighs, Tuesday, back, abdominal muscles, Wednesday, chest, calves, and Thursday shoulders Abs Friday Arms Calves Rest Saturday and Sunday In this program, all major muscle groups can be trained once a week and small muscle groups can be trained twice The schedule is relatively reasonable, I hope it will help you.

For example, the synergistic muscles of the chest are two heads and three heads, so don't train the chest and two or three heads at the same time, in fact, the best way is to train one large muscle group one day, two small muscle groups the next day, and then rest for a day. This kind of rest is more scientific, and it is also conducive to muscle growth.

My own training method is to train the chest and back separately for one day, because the chest should be divided into upper, middle and lower, and the back muscles are more complex, and then I practice two and three heads a day. Abdominal training is done 4 sets after running every day, and legs are trained 2 times a week. Because I am still in the early stage, I don't think about deliberately training small muscles (I mean small muscles here, calves, pectoralis minor muscles, etc.), at that time, professional bodybuilders will only practice in order to sculpt muscle shapes.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

**Practice when you are young** Okay, it's okay to ask the coach.

In sports practice, we generally divide strength into maximum strength, relative strength, speed strength, strength endurance and static force according to the performance of strength. Maximum strength is called "absolute strength", "absolute muscle strength" or "simple strength", which generally refers to the ability of the human body or its parts to overcome the maximum resistance. Most of the words "strength" and "strength" refer to the maximum strength.

Strength is manifested through the work of skeletal muscles. Therefore, the size of the strength is first related to the characteristics of skeletal muscle, that is, the strength generally depends on the physiological cross-section of the muscle, the number of muscle fibers (related to muscle circumference), the type of muscle fibers, muscle metabolic capacity, muscle initial length and other physiological factors.

The physiological cross-section of a muscle is the sum of the cross-sectional area of all muscle fibers in a muscle. The larger the physiological cross-section of the muscle, the greater the muscle strength, because the thicker the muscle fibers, the more myosinin it contains. Myosin is an important contractile protein in muscle fibers, and has the role of ATP (adenosine triphosphate, enzyme), so a higher content of myosin not only makes muscle fibers appear thick and developed, but also a guarantee for muscle contraction strength and contraction speed.

The increase in the physiological cross-sectional area of muscles is mainly related to the thickening of muscle fibers, which is mainly related to specialized exercises. It can be seen that bodybuilding exercises can increase muscle strength.

So, why is muscle circumference not proportional to strength? This in turn depends on factors such as the type of muscle fiber, the metabolic capacity of the muscle, and the length of the muscle fiber. That is to say, the strength of the muscles also depends on the proportion of red, white and intermediate muscle fibers in the skeletal muscle, and people with a high proportion of white muscle fibers have relatively greater strength; In terms of muscle metabolism, the more muscle glycogen stores are, the greater the contraction force of muscles;

The initial length of the muscle refers to the length of the muscle that is pre-stretched before contraction, within a certain limit, the longer the initial length, the greater the tension generated when the muscle contracts, which is related to the exercise experience. These three aspects basically explain the reasons why the muscle circumference is not large, and the reason for the strength and organizational morphology and structure. Studies have confirmed that only 60% of the muscle fibers of the muscles with low levels of training participate in the activity, while the muscle fibers of the well-trained muscles can participate in the activity up to 90%, and this 30% difference is the result of the improvement of the nervous system's ability to recruit motor units.

In addition, the nervous system improves the coordination between the agon, synergistic and antagonistic muscles, especially the improvement of the ability of the antagonist muscles to relax under innervation, which is also an important factor in the increase of strength, and so on. It can be seen that muscle circumference is the basic factor that determines muscle strength, but it is not the only factor. For young men, the increase in strength is more dependent on the thickening of muscles.

Muscles are superficial, for example, the muscles of police officers are not as big as those in the gym, but they are stronger than them. Thank you.

More muscle does not necessarily mean more strength, but it is certain that doing strength training will definitely increase muscle explosiveness and endurance.

When it comes to power, we have to say that the distinction of power is called: absolute power. One call: relative strength.

In other words, people with a lot of muscles may not be able to win a gold medal in weightlifting, and a weightlifting champion may not be more muscular than a bodybuilder.

I don't know if you can understand that?

Definitely equal to power! A lot of people are too lazy and haven't done their jobs. Having a lot of strength is not that you are not tired, but that you lift harder.

Fitness is about science, otherwise there would be no special research. Humans are superior to other animals, and 1 pound of human muscle is equal to the same weight. Tiger Lion is only 2 to 1.

Moreover, human endurance white muscles are 2 to 1, and can exercise at 50% intensity for several hours. And people have strange concepts, and they don't work! The concept that muscular endurance equals strength.

For example, if you have a weight of 100 catties, can your muscles be less than 100 catties? Basic scientific knowledge. But fat weight does not equal muscle.

In fact, it is a simple logical routine, and "equal" can be logically reversed, but it is a one-sided view of the individual in terms of language. Another example is also a fitness misconception, consuming more than intake can reduce fat, which is also wrong. For training only.

Right or wrong, it is in logic, and the trap of this mistake lies in the different angles. Because there is an important parameter, absorption. Without muscle hypertrophy, there is definitely no strength, and muscle hypertrophy is greater than the same proportion.

Traps under logic.

When you exercise hard, if you train your arms, your arm strength will increase, so your muscles are also developed, so that more muscles can also be said to be strong.

There are many muscles that are toned, and there is not necessarily much strength.

When your body needs to take in nutrients (replenish energy), such as not eating for a few days, at this time, the first thing to consume is fat, and when the fat is exhausted, it is muscle, simple and clear.

Consume muscle and meat???

The main component of muscle is protein.

There are three DU in the energy consumed by the human body

When people do not eat enough for a long time, and the amount of exercise is large, resulting in not enough sugars and fats in the body to provide energy, they begin to consume protein (muscle), so people gradually lose weight, and even become "skin and bones".

Usually ask how to train the muscles, I don't know if the landlord wants to ** or what, this is not very good for the body.

If you are a girl and you think that the muscles on your body are not good-looking, you can try it, eat appropriately, and reduce the amount of exercise.

1.Professional sports tights will have a sense of pressure on the surface of the human body, increase the blood circulation on the surface, and at the same time, the wrapping of muscles can make people feel excited, so that they are full of strength and have a feeling of eagerness.

2.Effectively promote the decomposition of lactic acid, prevent the accumulation of lactic acid, and make the human body more comfortable, so that the whole body will be soreness and softness after exercise, and the soreness of the body is caused by the accumulation of lactic acid caused by the friction of muscles during exercise. Sports tights are effective in preventing the accumulation of lactic acid.

3.Breathable and quick-drying, the top of the sports tights is made of unique high-stretch fabrics, which can quickly absorb sweat, so that you can keep your dry body at all times, more comfortable and healthy for exercise, and the fabric itself is efficient and environmentally friendly, and the color fastness meets the EU standard.

4.The anti-odor and antibacterial fabric is made of imported antibacterial dyes, which are integrated with the fabric in a natural and transparent form. Therefore, frequent or multiple washing will not affect it, prevent the growth of bacteria, and curb the production of odors. Make the sports crowd more healthy and safe.

In the choice of fitness clothing, there are two opposite orientations, one is tight, the other is loose, but the actual main goal of the two is the same, that is, it is conducive to activity, loose in order to "not tie the joints" and tight in order to "not procrastinate".

Tension is generally achieved with contemporary fiber materials, and there are more "benefits of highlighting the shape of the body, except for clothing with special compression effect, tight clothing has no other positive effects except for the above two effects."

However, tights have an additional role to play in maintaining body temperature and avoiding injury. However, when exercising indoors, the effect is not particularly obvious. However, in cold weather, outdoor sports (such as running, basketball, football, etc.) can still have a positive effect.