What skills do you have to master to achieve twice the muscle mass with half the training weight?

The standard of action, the sense of force of the target muscles, and the addition of a certain amount of protein.

You have to master the technical essentials, and then you have to go too fast and increase the intensity of the training, so that you can use half the weight of the training to achieve twice the muscle mass.

Unbalance. Imbalance is the premise of creating another balance, and the evaluation of the effect of breaking the balance is "fatigue", which simply means that it must be trained, resistance training, commonly known as muscle destruction. We call it "ultrastructural damage", and here it is a benign manifestation.

The most common is delayed onset muscle soreness (DOMS, which usually appears 24 to 48 hours). Distinguish between strains and sprains.

Nutritional recovery. The main protein, and not the only one, makes up and repairs tissues, which explains why exercisers eat meat and drink protein powder. Some people think that protein is a hormone.

The macronutrients in lean meat and protein powder are proteins, in the eyes of nutritionists, one is solid protein with higher satiety, and the other liquid protein is absorbed quickly, which is essentially protein, strictly speaking, it belongs to "food" not "medicine", let alone hormones.

As long as the training achieves double the effect, it is not only necessary to adjust the amount of exercise in training, but also to pay attention to diet, eat scientifically, and eat more muscle-building foods.

It should be done step by step, carefully studied, and found a plan that suits you, each person's own situation is different, and it must be scientific.

Being able to build muscle through light weight training is how most people in the gym build muscle, but this kind of light weight training requires perseverance and it is important to train at a certain intensity every day so that you can build your muscles better.

If you can build your muscles through light weight training, as long as you have patience and keep sticking to it, your muscle strength will increase, your body will get better and better, and light weight training will be much easier than other training.

I woke up inexplicably at 1-3 o'clock in the morning, mostly caused by a strong liver fire. There are often symptoms such as irritability, irritability or qi depression, and during the time period when the qi and blood flow to the liver meridian are injected, it naturally wakes people up.

Narrow grip distance focuses on training trapezius muscles. Lift your elbow to shoulder width apart and work over your trapezius muscles above the shoulder.

Exhale and lift the dumbbell vertically until the elbow joint is approximately straight, inhale and slowly lower the dumbbell, thumb down, tilt the dumbbell sideways, and the posterior deltoid muscle of internal shoulder rotation is more involved in the work. Lift the dumbbells directly to the sides of the body, and the deltoid mid-bundle does the most work. Lift the dumbbells from the front of your body, with the anterior deltoid muscles assisting you with the most work.

Until the dumbbell touches the shoulder.

Hold the barbell against the front of your body and lift up, focusing on the deltoid mid-fascicle.

Mr. Olympian Filsis also called his secret to back muscle training "squeeze and rest". Among them, squeezing means that in the back muscle training, the shoulder blades should finally feel closer, contracted, and pulled down, and the upper arm should also be pulled back to the extreme, feeling that the entire back is squeezed and contracted in one place. Stillness is to remain in this state for 2-3 seconds.

The abdomen is one of the parts of our body that is most prone to fat accumulation, so if the body fat percentage is high, the fat on the stomach is certain. For most people, the reason for obesity is directly related to poor diet and habits, that is, obesity caused by calorie intake is higher than calorie consumption, and the solution is to make calorie intake less than calorie consumption.

Let the fat accumulated in our body burn quickly. So for some friends who want to lose belly fat, jumping jacks is a good choice.

Choosing aerobic exercise during fat loss is an effective way to break down fat.

**It is the organ with the largest surface area of the body, and in traditional Chinese medicine, it is said that the lungs are the main fur, and the health of the lungs determines the health of the lungs to a certain extent. "The Yellow Emperor's Neijing, Su Wen, Meridian Treatise" has a cloud: The pulse air flows through, the meridian qi returns to the lungs, the lungs face the hundred veins, and the sperm is infused into the fur.

The hair veins are fine, and the qi is in the house. The spirit of the house is clear, stay in Sizang, and the qi is weighed. Weigh the balance, breathe into inches, and decide life and death.

People live a breath, and if there is gas, they will be in a state of **. If the qi is stagnant and the air is congested, it will be realized as ** texture congestion, acne and other effects on appearance spots will spring up like mushrooms after a rain; We often say that "qi follows the blood", whether the qi is smooth or not, is manifested in the **, so skin care must first regulate the qi.

Including some people who do a lot of shoulder presses, chest bench presses, there will be many people do such movements. At this time, if the weight of the dumbbell in your hand is too large, it will cause very fatal wear and tear and destruction to your shoulder joint, you must know that if the force is too large, even your shoulder joint will immediately be injured.

It is very likely that your arms, your shoulders, etc., and even other parts of your body that are restrained by inertia will cause unimaginable consequences and injuries, and if we try to recover it by this time, it will be too late. You know, if we get injured during training, it's a long time to recuperate.

It affects the process of our training very much, when we finally train to a certain stage, once we stop training, we have to start again, then your previous efforts will be in vain, which is also a big blow to our spirit.

Fitness itself is a thing that requires perseverance and perseverance, so we must be careful in all training that may be unsafe.

Then let's talk about the correct way to pick up dumbbells, our correct way is to first put the dumbbells in your hand on your thighs, then your heels and then gently lift your thighs, and then we have to use this force to push your dumbbells to a suitable height.

Don't use brute force to lift and pick up the exercise equipment in the wrong way, and we often say that it is very important that we do what we can when doing any exercise training, and we should not sprint to the maximum limit in order to pursue a breakthrough, which will only cause more damage to your body.

Our fitness is a long-term sustainable program, patience and perseverance are essential, as long as you put in the more fitness will pay off. Thank you for reading, welcome **Like and follow.

When your own conditions do not allow, it is best not to do heavy weight training. When your own conditions allow, you need to focus on the power point when training, and insist on training within your ability. No pain, no gain. Easy shouldn't be too easy.

If you want to take it easier when doing intensive training, you need to pay attention to the following points:

1. Try to practice in groups.

2. Relax the muscles between training intervals.

3. Adjust proper breathing.

4. Don't overdraw.