It's very important to practice your legs well

Thigh muscle is a necessary muscle group for men and women in fitness, which has a very important factor in shaping the legs and waist and abdomen. In addition, it is also the main project for men to break through the bottleneck period of fitness.

Squat with bare hands

Exercise method: standing, hands looking at the picture, straight. Keep your legs apart and keep your knees slightly bent. Squat until your knees are at right angles. Keep your back straight, move your hips back, and keep your knees slightly bent as you return.

The amount of training is recommended to be 4 groups X25 times

Lunge squat

Leg exercise is a representative action, which is generally preferred by women. Men's words, generally do squat do not do this action, but today's talk is unarmed exercise, so to add scissors across together.

Exercise method: two hands on the side, two feet side by side, first make the right foot forward a big step. Then, slowly squat down, right knee forward, left leg slightly straight sink.

Action process: when squatting down to the lowest position, extend the legs upward at the same time, retract the left foot forward, and stand close to the right foot. Then, take a big step forward with your left foot and squat. Repeat.

Training points; If you squat up to three-quarters or have a short distance to straighten, it is mainly the quadriceps force contraction. This action can also be done in situ cutting squat, left and right feet alternately practice.

The amount of training is recommended to be 4 groups of left and right legs, x15 times each

Squat jump

Jump squat is the addition of jump action to squat action, which improves the exercise intensity.

Exercise method: jump squat is 3 times, jump to calculate 1 time, squat position is the same, start position is the beginning of sitting. Take a jump. Two jumps are higher than the preparation position. The last time, take a seat at the same height as the preparation.

Read More

How can muscle exercise be done?

How can muscle exercise be done?

Muscle exercise, in the hot summer, showing bronze muscles can always give people the beauty of health and strength. Everyone who loves health and beauty is pursuing strong muscles. Today I would like to share with you how to exercise and build muscles.

The choice of exercise time

1 morning period: after getting up, eat some digestible food (such as 1 skim bread, 1 chicken protein) and a little milk, and then do morning exercise half an hour to an hour later.

Morning session: exercise after breakfast for an hour and a half.

3 afternoon: exercise two hours after lunch or two hours before dinner, and eat a little digestible food half an hour to an hour before exercise.

Evening time: one and a half hours after dinner and the end time of exercise must be one hour before going to bed.

Make a training plan

According to the different parts and goals of muscle training, we should make a practical training plan.

Each part of the training to group training (how to group according to the person), each group should do their best, to achieve high strength, low frequency, only in this way can the muscle growth, at the same time, the rest between groups should be sufficient, generally recommended 6 days after exercise rest for a day, in order to achieve relaxation, step by step.

warm-up

Warm up exercise about 10 minutes can make the body slightly sweating.

Tips: you can choose rope skipping, running, climbing stairs, squatting and standing as warm-up activities.

Formal training

Through the basic exercise of back, shoulder, arm and leg, it is suggested to use barbell, dumbbell and other commonly used equipment to mobilize the muscles of the whole body.

2. Pectoralis major muscle training: lie down on the fitness stool, hold barbell in both hands for pushing or dumbbell in both hands for chest expansion.

Common methods: horizontal push, inclined plate horizontal push, dumbbell chest expansion

Latissimus dorsi training: holding the horizontal bar with both hands, stretching both arms and pulling up can effectively exercise the back muscles, and you can also do rowing through the gym equipment to exercise the back muscles.

Common methods: pull up, rowing practice

4. Shoulder deltoid muscle training: using dumbbell or barbell to push the shoulder or neck back can effectively exercise the shoulder, deltoid muscle middle bundle and deltoid muscle back bundle.

Common methods: neck back press, shoulder press, front flat press, side flat press

Biceps training: the most effective biceps training method is to hold dumbbell in both hands and do double arm flexion and extension repeatedly

Common methods: barbell, dumbbell bending, chest down, arms flexion and extension

6 leg muscle training: holding head with both hands or squatting with heavy load can effectively exercise leg muscles, especially calf muscles.

Common methods: squat, stretch legs

Diet choice for training

Breakfast: soybean milk, milk, vitamin C tablets, eggs.

Dinner: eat more protein containing things, such as eggs, fish, hazelnut, beef, chicken breast, milk, bananas, lean meat, soybeans, peanuts, mutton, etc. don't eat too greasy food, you can eat some coarse grains appropriately.

Drink another cup of skim milk before going to bed to help you sleep.

Reasonable food matching

You can choose potatoes and oatmeal (oatmeal should be pure oatmeal);

Vegetables can choose sweet potato, tomato, cucumber, and spinach to increase amino acids.

Fruits can choose bananas, because the body loses potassium with sweat after fitness, and bananas are rich in potassium, which can supplement the missing elements.

Read More

How to exercise muscle effectively?

How to exercise muscle effectively?

Choose a reasonable exercise time. The choice of exercise time is very important, because the right time can stimulate the maximum potential in your body. It's better not to go to exercise when you get up in the morning. The best time is around 4 p.m.

First strength, then oxygen. Before aerobic exercise starts, the heart rate rises. When lifting weights, the body burns fat. If you want to practice strength after aerobic exercise, your muscles will be very tired during exercise.

Eat high calorie food at intervals. About 4 hours to eat a big meal, can maintain energy, can make the body have more energy to strengthen muscles. At the same time, to ensure that the intake of a large amount of protein, so that the intake of protein grams with the body's kilogram equivalent. For example, 100kg people need 100g protein.

Add enough water. Especially after the exercise, the water must be sufficient to enter the salt mineral water.

Sports combination boxing. It's very important to train a certain part of muscle alone, but it also needs to be combined with mixed exercise alternately, so as to achieve the purpose of multiple muscle combination. It's better for beginners to choose mixed exercise, which is also very helpful for strengthening a certain part of the body.

Strength increases. Add 5 percentage points to your weight every week.

Keep the training time effective. Do not exercise more than one hour at a time. Stick to it every day.

Read More