Seven times "Mr Olympia" winner, famous movie star Arnold. Schwarzenegger is an idol for bodybuilders. Even today, his unmatched biceps and pectoral muscles are still talked about. This article is through his personal experience, tells the views and methods of how to exercise to grow muscles, it is worth everybody carefully pondering and learning. The purpose of bodybuilding is how to effectively increase muscle mass in various parts of the body through training. For senior bodybuilders, it is necessary to use the peak contraction method, intermittent control, leveraging laws, special equipment, complicated recipes, and new and scientific training methods to meticulously sculpt their own bodies and make them more perfect. For bodybuilders and mid-level bodybuilders, they should focus on the growth of muscle mass. If they concentrate on the above complex training, they will not only promote muscle growth, but will also act as an obstacle. You'll want to know how I exercise the muscles developed, if rapid muscle stretch 20 or 30 pounds (9.1 kg or 13.6 kg)? This is also the first problem I encountered when I was 16 years old. my experience: First of all, you have to believe that you can practice a big one. Don't think about genetic factors and skeletal structure. You have to set a goal for yourself, and then go through hard training to reach it. Remember that if you doubt yourself, you will fail. Never give yourself obstacles. The second step is hard training, which is the most basic exercise of heavy weight. Use more barbells and dumbbells, less joint instruments and pulleys. Do more strength exercises and mobilize the muscles of your body. Basic exercises include: Chest: bench press, sloping bench press, dumbbell chest expansion. Back: pull-ups, rowing exercises. Dietary Dietitian Shoulder: Press, neck back, flying bird. Arm: Barbell, dumbbell curls, push down on the chest, arms flexion and extension (weight-bearing). Legs: squat, stretch legs, bend legs (joint apparatus). No matter which exercise, it must be heavy and low, only muscle can grow. When doing each action, start with a group of 12 practice warm-ups, then do 6 groups, each group should be appropriate to add some weight, but to reduce the number of the last two groups can only be done once. Each group must do its utmost to achieve exhaustion (do not do it) when doing the last action. Note that the added weight of each group should be appropriate, that is, it just feels exhausted when the last action is completed. Then there is enough rest between the group and the group. This stage should not pay too much attention to muscle lines. It can be used to change the behavior of some muscles to stagnate. For example, using a half file can increase the weight of the load, thereby enhancing muscle stimulation and promoting muscle growth. Note that there must be peer protection during training. Weightlifting is also effective I recommend some weightlifting actions to you, such as deadlifts, snatches, jerks, etc. Mr. Olympia ( 1976 ) Franco. Columbus used to be a weightlifter. He had a sense of strength in his muscular lines, and athletes who only practice fitness can never reach his level. Training intensity is another issue that plagues young bodybuilders and athletes, especially when they want to grow muscle mass. I often read in the bodybuilding magazine: "You should complete a training session in a shorter period of time. Compress one hour of training to 40 minutes." (Referring to the constant amount of training, shortened interval time) for beginners Say, I think the practice is exactly the opposite. Apply 1 . The amount of training that should be completed in 1 hour is completed in 5 hours , so that full recovery can be achieved between the two groups. Make every effort to complete your every effort, not because of lack of endurance and can not complete heavy exercises. Some young people mistakenly understood the concept of "heavy weight." Heavy weight is relative, not as heavy as possible. If not used properly, muscles will not grow, but will greatly increase the chance of injury. Weight is the means we use to achieve our goals. The goal is to make as much as possible a heavy load on the muscles. To make muscle grow, you must train with heavy weight. If you borrow the strength of back muscles when doing barbell curls, then you think that this kind of leveraging exercise will increase muscles, and that is to deceive yourself. Leveraging training is indeed an effective training method, but it depends on whether it is used properly. For example, if the weight is 225 pounds ( 102 kilograms) when making a curl , the biceps muscle will be fully stimulated. If you use 80 pounds ( 36 kilograms) to take advantage of the bend, you will get nothing. (The weight used is for senior bodybuilders) Don't overtrain If you want to grow muscles, you must be careful not to overtrain. When I began to practice bodybuilding, I practiced six times a week, but each part of the muscle did not exceed two times a week. To achieve maximum muscle growth, practice only two parts per week per week. According to Wade's training rules, you can practice all the muscles of the body in three days and practice it twice a week, so that each part of the muscle has enough recovery time. I advocate that from time to time in training, I "crazy" a little. From a long-term point of view, it is of course beneficial to follow well-planned training. However, a long time often leads to stagnant muscle growth. At this point, you can only proceed if you break the rules. When I was in Austria, my friends and I had a lot of whim and went to the woods to make a group of deep squats until I couldn't climb. Then he gave birth to a bunch of bonfires and had a picnic. At that time we felt like the ancient savage. This kind of super-strength training is not once a day but it makes me break through the limit and gain greater motivation. Even like Lee. Labada's well-trained bodybuilders also imagine themselves as heroes in mythology and gain tremendous motivation to break through the limits of training. Because athletes who have reached a certain level of training want to grow muscle mass, it is impossible not to have a little madness. Then again, madness can't go to the level of stupidity, causing himself to be hurt. Once injured, you will retreat to a few weeks or months ago, not to mention long muscle blocks. The importance of diet Diet is also very important for long muscle mass. Many young people desperately eat steaks, whole chickens and drink lots of milk for long pieces. You should expect that the body's absorptive capacity is limited. Each time you eat, you can only consume certain nutrients. Extra calories will turn into fat. A reasonable diet is to eat fewer meals and have a balanced diet. I usually eat well for breakfast and then drink a protein drink. In this way, the body needs plenty of protein and carbohydrates for muscle growth at any time. Such a recipe is the best way to supply muscle growth, but it is not good for muscle lines. If you find yourself growing fat instead of muscle, eat less or work harder. Don't get used to having a lot of fat on your body, because it's not easy to lose them. Leg and abdominal muscles Young bodybuilders often neglect abdominal and calf exercises. They seem to think that these parts of the muscles are not so important. In the future, there will be time for practice. This idea is wrong. In your training plan, you must include calf and abdominal training. The triceps brachii grows slowly, and you should practice this part of your muscles from the start. Abdominal muscles are also very important. In the past, my calf muscles were also very poor. I didn't pay attention to calf training until someone pointed. He said to me, a 200-pound (91 kg) person negative Heda 300-400 pounds (136-182 kg) in each leg when walking and running, so when fitness training with only 800-100 pounds (364- With a load of 455 kilograms, the calf muscle will grow. My lifting practice was only 500 pounds ( 227 kilograms). After my overweight training, the calf muscle grew up. Muscles are like this. If you want it to grow, you must use big weight and strong stimulation. The head is the first Being a big muscle does not mean you can be a top bodybuilder. But if you want to do a good job of caring for your muscles, then the muscles must be long. In other words, the strongest people won't necessarily win championships in the game, and if they are not big enough, they will not qualify. People always think of Frank. Zane (who won three times as Mr. Olympia) is a big-bodied bodybuilder. Frank's skeleton is smaller, so he will never grow like me. Although he only weighs 180 pounds ( 83 kilograms), he is very strong. He used to exercise the same weight as I used in fitness (fitness products, fitness information) rooms, and I weighed 50 pounds ( 23 kilograms). We both trained 40 pounds ( 20 kilograms) of muscle, and he was younger than me. It should be said that his progress was greater than me. Remember that large muscle masses are associated with a strong body. To be physically strong, you have to train hard with heavy weight. This is mystery. This is the law.
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