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怎么增加肌肉_增加肌肉的食物_如何快速增加肌肉 - How to Increase Muscles Food for Increasing Muscles How to Increase Muscles Quickly

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很多正在健身的人都希望能快速的练成大块头,这样不仅仅可以让自己看上去非常强壮,而且更加能吸引异性的眼光,在锻炼健身的过程当中需要注意,坚持下来这是锻炼的过程中最基本的目的,另外可以根据以下的这些健身方法来慢慢的练习,这样对身体的各个方面是有很大帮助的。

怎么增加肌肉_增加肌肉的食物_如何快速增加肌肉 - How to Increase Muscles Food for Increasing Muscles How to Increase Muscles Quickly

如何快速增加肌肉  

第二步是艰苦训练,即进行大重量的最基本的练习。要多用杠铃和哑铃,少用联合器械和滑轮拉力器。多做力量练习,把全身的肌肉都调动起来。基本练习包括: 胸:卧推,斜板卧推,哑铃扩胸。

背:引体向上,划船练习。 肩:推举,颈后推举,飞鸟。 胳膊:杠铃、哑铃弯举,胸前下推,双臂屈伸(负重)。 腿:深蹲,伸小腿,屈小腿(联合器械)。

无论哪个练习,都必须大重量、低次数,唯此肌肉才能增长。做每个动作时,开始用一组12次的练习热身,然后再做6组,每组都要适当加些重量,但要减少次数,最后两组只能做一次。每组都要竭尽全力,即做最后一个动作时要达到力竭(做不起来)。

怎么增加肌肉_增加肌肉的食物_如何快速增加肌肉 - How to Increase Muscles Food for Increasing Muscles How to Increase Muscles Quickly

注意,每组增加的重量要合适,即完成最后一个动作时恰好感到力竭。再就是组与组之间的休息要充分。 这个阶段不应过多注意肌肉线条。可用变换动作的方法突破某些肌肉停滞不前的状况。

例如,采用半蹲可加大负荷重量,从而加强对肌肉的刺激,促进肌肉增长。注意,训练时要有同伴保护。 举重也有效 我向你们推荐一些举重动作,如硬拉、抓举、挺举等。

训练强度是另一个困扰年轻健美爱好者和运动员的问题,特别是他们想长肌肉块的时候。(指训练量不变,间歇时间缩短)对初练者来说,我认为做法恰好相反,应用1.5小时完成1小时应完成的训练量,这样在二组之间才能得到完全恢复。使你完成每次动作都竭尽全力,不至因为耐力不足而完成不了大重量练习。

有些年轻人错误地理解了"大重量"这个概念。大重量是相对而言的,并非越重越好。如使用不当,肌肉非但不能生长,反而会大大增加受伤机会。重量是我们为达到目的采用的手段,这个目的就是尽可能使大的负荷加在肌肉上。

怎么增加肌肉_增加肌肉的食物_如何快速增加肌肉 - How to Increase Muscles Food for Increasing Muscles How to Increase Muscles Quickly

要使肌肉生长,就必须用大重量训练。如果你做杠铃弯举时借用背肌的力量,那么你认为这种借力训练会使肌肉增长,那就是自己骗自己。 借力训练确是一种有效的训练方法,但要看用得是否得当。例如,做借力弯举时重量是225磅(102公斤),肱二头肌会得到充分的刺激。如果用80磅(36公斤)做借力弯举,那就会一无所得。

不要训练过度 如果你想长肌肉,那就一定要注意不能过度训练。我开始练健美时,每周练六次,但每部分肌肉每周不超过二次。

要获得肌肉最大限度的增长, 每周每部分只能练二次。按韦德训练法则,你可以在三天内把全身所有的肌肉练一遍,一周练二遍,这样每部分肌肉就有足够的恢复时间。 我主张在训练中不时地"疯狂"一点儿。


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Many people who are exercising hope to become big quickly, so that they can not only look very strong, but also attract the eyes of the opposite sex. In the process of exercising, we need to pay attention to it. Sticking to it is the most basic purpose in the process of exercising. In addition, according to the following fitness. The way to practice slowly is very helpful to all aspects of the body.

怎么增加肌肉_增加肌肉的食物_如何快速增加肌肉 - How to Increase Muscles Food for Increasing Muscles How to Increase Muscles Quickly

How to increase the muscle quickly-nbsp;

The second step is hard training, which is the most basic exercise for heavy weights. Barbells and dumbbells should be used more, and combined instruments and pulley pullers should be used less. Do more strength exercises to mobilize all the muscles in your body. Basic exercises include: chest push, slant push, dumbbell chest enlargement.

Back: Pick up and practice rowing. Shoulder: Push, neck back push, flying bird. Arms: barbell, dumbbell bending, chest push down, arms flexion and extension (load). Legs: squat, stretch the leg, bend the leg (joint instrument).

Whichever exercise you do, you have to weigh heavily and have a low number of times. Only in this way can your muscles grow. When doing each movement, start warming up with a group of 12 exercises, then do six groups, each group should add some weight appropriately, but reduce the number of times, the last two groups can only do once. Each group should do its best, that is, to achieve exhaustion when doing the last action.

怎么增加肌肉_增加肌肉的食物_如何快速增加肌肉 - How to Increase Muscles Food for Increasing Muscles How to Increase Muscles Quickly

Note that the weight added to each group should be appropriate, i.e. when you finish the last action, you just feel exhausted. The rest between groups should be adequate. Muscle lines should not be paid too much attention at this stage. Some muscle stagnation can be overcome by changing movements.

For example, the use of half squat can increase the weight of the load, thereby strengthening the stimulation of muscles and promoting muscle growth. Attention should be paid to peer protection during training. Weightlifting is also effective. I recommend some weightlifting movements to you, such as hard pull, snatch, clean and jerk.

Training intensity is another problem that plagues young bodybuilders and athletes, especially when they want to grow muscle mass. For beginners, I think the opposite is true: 1.5 hours should be used to complete the amount of training an hour should be completed, so that between the two groups can be fully restored. Make sure you do everything you can to complete each action, so that you won't be able to do heavy exercises because of insufficient endurance.

Some young people misunderstood the concept of "big weight". Heavy weight is relative, not the heavier the better. If used improperly, muscles will not grow, but will greatly increase the chance of injury. Weight is the means we use to achieve our goal, which is to put as much load as possible on our muscles.

怎么增加肌肉_增加肌肉的食物_如何快速增加肌肉 - How to Increase Muscles Food for Increasing Muscles How to Increase Muscles Quickly

Muscle growth requires heavy weight training. If you borrow the strength of your back muscles when doing barbell bends, then you think that this kind of strength training will make your muscles grow, and that's deceiving yourself. Lending training is indeed an effective training method, but it depends on whether it is used properly. For example, the biceps brachii muscle will be fully stimulated when the weight is 225 pounds (102 kilograms) in a bend lift. If you use 80 pounds (36 kilograms) for bending, you will get nothing.

Don't overtrain. If you want to build muscle, be careful not to overtrain. When I started bodybuilding, I did it six times a week, but not more than two times a week for each part of my muscles.

To maximize muscle growth, you can only practice each part twice a week. According to Wade's training rules, you can train all your muscles in three days, twice a week, so that each part of your muscles has enough time to recover. I advocate "crazy" in training from time to time.