How can you make yourself stronger? That is, fight harder

A complete fitness program should include three aspects: eating (diet), exercise (training) and sleep (sleep), while exercise consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5-1 minutes of aerobic warm-up at the beginning, 5-1 minutes of stretching and relaxation at the end, and 4-5 minutes of strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-downs in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arm: barbell bending (dumbbell bending); 6) abdomen: sit-ups (sit-ups).

training notes: train 3 times a week, every other day for about 1 hour, and practice the whole body, with one movement in each part. The movements in brackets are reserved, and there are 3 groups of movements, 8-12 times in each group. The interval between movements is 2 minutes, and the interval between groups is 3-6 seconds. Exhale when you exert yourself, inhale when you relax, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of muscles, so as to respond to training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because it can make more muscles participate in sports. When you do an action, whether you are lifting or putting it down, you should control the action well, so that you can concentrate your efforts and avoid borrowing.

diet: eat less and eat more meals, and eat more eggs, milk and meat in moderation. The daily diet is: moderate protein, less fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶2∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are very high, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. protein, a bodybuilder, should mainly take non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Sleep: It is best to sleep for 8 hours every night, and take a nap for 3 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!

Fourteen secrets of increasing muscle mass:

Heavy weight, low frequency, multi-group number, long displacement, slow speed, high density, consistent mind and movement, peak contraction, constant tension, relaxation among groups, more muscle training, eating protein after training, taking a rest for 48 hours, and taking a vacation.

1. heavy weight and low frequency: in bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a weight five times in a row, so the weight is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6-1RM load training can make muscles thick and strength speed improve, but the endurance growth is not obvious; 1-15RM load training muscle fiber thickening is not obvious, but strength, speed and endurance have improved; After 3RM load training, the number of capillaries in muscles increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5-1RM is suitable for bodybuilding training to increase muscle volume.

2. Multi-group number: whenever you think of exercising, do 2 ~ 3 groups, which is actually a waste of time and can't grow muscles at all. It is necessary to set aside 6 ~ 9 minutes to focus on a certain part, and do 8 ~ 1 groups of each movement to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, the "saturation" should be felt by itself, and its moderate standards are: acid, swelling, numbness, firmness, fullness, expansion, and obvious muscular appearance.

3. Long displacement: No matter rowing, bench pressing, pushing and bending, you should first put the dumbbell as low as possible to fully stretch your muscles, and then lift it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-way exercise.

4. Slow speed: Lift slowly, and then lower slowly, which will stimulate the muscles more deeply. In particular, when putting down dumbbells, we should control the speed and do concession exercises, which can fully stimulate muscles. Many people ignore the concession exercise, and even if they lift the dumbbell, they will finish the task and put it down quickly, wasting a good opportunity to increase their muscles.

5. high density: "density" refers to the rest time between two groups, and a rest time of 1 minute or less is called high density. To make muscle mass increase rapidly, it is necessary to take less rest and stimulate muscles frequently. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.

6. Consistency of mind and movement: The work of muscles is dominated by nerves, and the concentration of attention can mobilize more muscle fibers to participate in the work. When practicing a certain action, you should consciously make your mind and action consistent, that is, you should think about what muscles work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes to see that the biceps brachii is slowly contracting.

7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should keep the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count from 1 to 6 when you feel the most tense muscles, and then put them down.

8. Constant tension: Keep the muscles tense in the whole group, and don't let them relax (not in the "locked" state) at the beginning or end of the movement, and always reach complete exhaustion.

9. Relaxation between groups: Stretch and relax after each group of movements. This can increase the blood flow of muscles, and also help to eliminate the waste deposited in muscles, accelerate the recovery of muscles, and quickly supplement nutrition.

1. practice more large muscle groups: practice more large muscle groups in chest, back, waist and buttocks and legs, which can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms and not other parts in order to thicken their arms, which will make the growth of biceps very slow. It is suggested that you arrange some large-scale compound exercise with heavy weight, such as heavy squat exercise, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 9% people don't pay enough attention to it, so that they can't achieve the desired results. Therefore, in the training plan, we should arrange more five classic compound movements: hard pull, squat, bench press, push and pull-ups.

11. Eat protein after training: In 3 ~ 9 minutes after training, the demand of protein reaches its peak, and the best effect is to supplement protein at this time. But don't eat immediately after training, at least every 2 minutes.

12. Rest for 48 hours: You need to rest for 48 ~ 72 hours after local muscle training for the second time. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially for large muscle blocks. However, the exception is abdominal muscles, which are different from other muscle groups and must be stimulated frequently, at least 4 times a week for about 15 minutes each time; Choose three exercises that are most effective for you, and do only three groups, 2-25 times in each group, all of which are exhausted; The interval between each group should be short, not more than 1 minute.

13. Better light than fake: This is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and pay little attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and stimulated. If the movement is deformed or not in place, the muscles to be trained are not or only partially stressed, and the training effect is not great, or even deviated. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct actions than to lift heavier weight with nonstandard actions. Don't compare with others, and don't worry about the ridicule in the gym.

Aerobic exercise: running, skipping rope, swimming, anaerobic exercise: If you don't have the conditions, do push-ups at home, and practice pectoralis major and triceps brachii, trapezius and deltoid; Sit-ups can practice abdominal muscles; Squat, you can practice thigh muscles; Lift heel (lifting himself up with his toes) can exercise calf muscles. Aerobic exercise combined with anaerobic exercise. Usually eat more high-protein foods, such as eggs, milk, meat, fish and so on.

The arm is mainly composed of forearm, biceps brachii, triceps brachii and deltoid. The biceps brachii is mainly pulled. 1. You can bend and stretch the dumbbell with the big arm, and don't put it to the end when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, and there is a nice name called 21-gun salute, which is when you bend and stretch the dumbbell big arm, because it is 18 degrees from straightening to bending, and you can do it in three steps, the first step is below 9 degrees. 2. Do pull-ups on the shoulder. Triceps brachii is the main push, 1. Push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. You can practice the forearm when doing the above exercises, and increase your grip strength when holding dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can practice it by doing push-ups and bench presses in the toe; In the middle beam, grab the dumbbell with both hands and hang it on both sides of your legs, then do a 9-degree flat lift and repeat; In the back, grab the dumbbell with one hand, bend the body forward 9 degrees, raise the arm backward and upward, and repeat.

Every time you do anaerobic exercise, you should remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then spend enough time and nutrients to repair the damaged muscle tissue. To put it bluntly, muscles grow when you rest after anaerobic exercise.

Scientific fitness will naturally lead to a strong body

The above is for reference only, thank you! I have time to ask questions from 11: 5 to 13: , and from 16: 5 to 2:

I used to do one hour at noon and eight o'clock in the afternoon. At noon, I practiced two sets of bends, 2 with my left hand and 3 with my right hand, 22 with my hands alternately in a standing position and 2 with my hands side by side in a standing position. Then there are three groups that are lifted from both sides of the shoulders to the head, and one group is 22 times. It is also a group of 22 times with three groups holding their heads side by side. In the afternoon, add five groups of bench presses, one group of 22, three groups of birds, and one group of 17 times. I don't think this has made much progress. How to exercise better? Your place is too long. And how to practice deltoid and back muscles. The answer arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. The biceps brachii is mainly pulled. 1. You can bend and stretch the dumbbell with the big arm, and don't put it to the end when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, and there is a nice name called 21-gun salute, which is when you bend and stretch the dumbbell big arm, because it is 18 degrees from straightening to bending, and you can do it in three steps, the first step is below 9 degrees. 2. Do pull-ups on the shoulder. Triceps brachii is the main push, 1. Push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. You can practice the forearm when doing the above exercises, and increase your grip strength when holding dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can practice it by doing push-ups and bench presses in the toe; In the middle beam, grab the dumbbell with both hands and hang it on both sides of your legs, then do a 9-degree flat lift and repeat; In the back, grab the dumbbell with one hand, bend the body forward 9 degrees, raise the arm backward and upward, and repeat.

Every time you do anaerobic exercise, you should remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then spend enough time and nutrients to repair the damaged muscle tissue. To put it bluntly, muscles grow when you rest after anaerobic exercise.

A complete fitness program should include three aspects: eating (diet), exercise (training) and sleep (sleep), while exercise consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5-1 minutes of aerobic warm-up at the beginning, 5-1 minutes of stretching and relaxation at the end, and 4-5 minutes of strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-downs in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arm: barbell bending (dumbbell bending); 6) abdomen: sit-ups (sit-ups).

training notes: train 3 times a week, every other day for about 1 hour, and practice the whole body, with one movement in each part. The movements in brackets are reserved, and there are 3 groups of movements, 8-12 times in each group. The interval between movements is 2 minutes, and the interval between groups is 3-6 seconds. Exhale when you exert yourself, inhale when you relax, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of muscles, so as to respond to training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because it can make more muscles participate in sports. When you do an action, whether you are lifting or putting it down, you should control the action well, so that you can concentrate your efforts and avoid borrowing.

diet: eat less and eat more meals, and eat more eggs, milk and meat in moderation. The daily diet is: moderate protein, less fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶2∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are very high, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. protein, a bodybuilder, should mainly take non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Sleep: It is best to sleep for 8 hours every night, and take a nap for 3 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!

Fourteen secrets of increasing muscle mass:

Heavy weight, low frequency, multi-group number, long displacement, slow speed, high density, consistent mind and movement, peak contraction, constant tension, relaxation among groups, more muscle training, eating protein after training, taking a rest for 48 hours, and taking a vacation.

1. heavy weight and low frequency: in bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a weight five times in a row, so the weight is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6-1RM load training can make muscles thick and strength speed improve, but the endurance growth is not obvious; 1-15RM load training muscle fiber thickening is not obvious, but strength, speed and endurance have improved; After 3RM load training, the number of capillaries in muscles increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5-1RM is suitable for