First, look at the 99% of people don't know about the secret of the muscle:
Only 13% of the male body is well proportioned.
The human body which is the strongest muscle?The heart is the strongest muscle in the body.
If break feed for 12 hours, your level of basal metabolism will be reduced by 40%.So go on a diet, not only become more and more difficult, the equivalent of doing this.
Fast-food giants are not so good to me to tell you how many calories a meal, so need to pay attention to food choices.
80% - 82% of people in the first place after fitness, will soon give up, only less than 20% of the stick.
90% of the marathon runners legs are very thin, so girls don't have to worry about running can let leg coarsens.
When you add 1 kg muscles, it will help you burn 110 calories a day.
Fitness build a nice figure is to give yourself the best luxuries.
To exercise the muscles can help you to lose weight
Usually lose weight movement includes both aerobic exercise and strength training.Know about aerobic exercise more, you know it can lose weight.Strength training is not familiar with everyone, it has three aspects: the effect of strengthening bone hardness, enhances the stability of the joints, by increasing lean body mass (muscle) volume, reduce body fat to change body composition, which can lead to higher body metabolism, achieve the goal of weight loss.
This exercise can stretch muscle line, make the skin looks more elastic, shape also will be more dynamic.
1. Won't make you into a muscle woman
Reduce the low intensity training in the training session, increase of moderate intensity and high intensity training.Doing so may allow the ladies worry developed muscles too.In fact, most women don't have enough male hormone to build muscle.Increase strength training can reduce their subcutaneous fat, muscle line more clear;On the other hand, if every day with the same weight, the body will adjust to, training has little effect.On the contrary, increase the potential strength training can increase muscle tension, make muscles stronger.In addition, if the practice is too boring, and eventually you will give up training.
2. Strength training, prolong the time of fat burning
Strength training has two benefits in energy metabolism and weight loss.First of all, the strength training can increase the amount of lean tissue, human body to increase energy consumption;Secondly, after the strength training, heat in the body in the recovery period are still burning.Some people are in an ideal strength training after class, may continue to burn calories within 24 hours after exercise.
How to build muscle?
1. The large muscle groups to practice first
This is should observe the principle of one of the training.Do not let the temper, picked up the equipment is optional.Legs, chest, and back muscle group belongs to the big muscles, the muscles of practice need to use a heavier load, otherwise difficult to achieve the effect.So when you energetic, can overcome the heavier load, have to practice the first muscle group.Waiting until at the end of the session to practice more, these muscles is out of the league, the effect will sell at a discount greatly, can appear even accidents.
For example, someone always three sets of the barbell bench press 90 kg started training practice, the second half of the course is made three sets of 30 kg weight under the triceps push practice.One day, he reversed training sequence, with 34 kilograms of weight first practice under the triceps push, to practice the bench press, the only push up 79 kilograms of weight.This is because the triceps push in practice has been a load of training, tired, no longer be able to complete three group of bench press 90 kg weight.In this case, for the triceps of fatigue, the weight of 79 kg is close to the limit load, but for the development of chest and shoulder muscle meat is far from enough.Obviously, to complete more muscle groups to participate in the practice, to complete a single muscle exercises, effect is much better.Because a single muscle practice using smaller weight does not affect other muscle groups, and a single muscle itself can get large stress stimulus.
2. The muscles to interval training in turn
This is a principle of training.The so-called "tandem" training, it is to point to the same muscles don't continuous practice.To alternate the muscle group after every practice can get certain recovery, when every second practice can the relatively larger under load.Due to the development of muscle strength and volume is closely related to the intensity of training, so to alternate more conducive to the growth of muscle mass and strength.
For example, under the bench press and triceps push practice, triceps is original muscle.Practitioners do lie behind practice under the triceps push immediately, can overcome the resistance of the 30 kilograms.If practice between the two groups to complete a set of exercises, elbow flexion and extension stand it when he is doing an exercise in pushed down can overcome the resistance of the 34 kg, because the triceps of fatigue recovery.Trainer if intended for continuous stimulation with muscles, and that is about to pay attention to, restore the intermittent must enough.
Friday, June 26, 2015
Weight loss shaping the first step: to stimulate muscle
The ultimate goal of weight loss is to have a beautiful body curve.But have you ever thought of, in addition to obesity and what factors can lead to body shape?Life often can see the girls of similar weight, size is different, isn't this is gene's fault?
With age, most people in the lower abdomen gradually prominent, back fat thickening, hip, chest sagging body changes, etc.Is how fat increased, the effect of allowing figure unconsciously changed out one of the important reasons, and bad living habits.Such as casual sitting or standing, let some muscle lack of exercise opportunity, degenerate, causing muscle imbalances, forming local bulky.
Back muscle weakness - belly, bosom prolapse
We seldom to also don't care back muscle body provides powerful support to the body.Back muscles strong, still can help you keep the correct posture and posture.
Unless deliberate exercise, we use in everyday life to the opportunity of back muscle is inherently less, breast shrink back in standing posture more let back the whole big relaxing, after a long time, must be serious back muscle weakness.
The gluteal muscle weakness - hip collapse, the lower abdomen
As everybody knows, weaker gluteal muscles will relax your hips.Gluteus weak is an important reason why sedentary.Sedentary make hip muscles in guarantee the buttocks tight muscle shortening, glutes stretched, lead to butt sagging look bigger.Hip muscle weakness will also cause the waist bending Angle is too large, causing lower back muscle contraction, time grew to abdominal muscle weakness belly prominent would happen.
Leg muscle weakness and leg muscle relaxation, pelvic skewed
Have you ever found, take the subway or the bus when the leg will unconsciously fall slightly?This is because the ham and coxal muscle weakness is associated, unable to support legs together sitting for a long time.Appear this kind of situation will be more careful, if the leg muscles debilitating condition for a long time can not get improved, further influencing the body's main trunk base plate, can appear serious pelvic askew, spinal scoliosis.
Is there a link between how to judge size change and muscle recession?
Observe their standing and sitting posture, often appear station didn't have to sit sit relaxed position is going to be careful.Especially after remind yourself that attention should be paid to standing and sitting position, still back to the chest between involuntary hunchback posture, means muscle has been a certain degree of decline, unable to provide support to maintain correct standing posture.
Check the leg and butt muscles, can observe yourself in keeping the posture when they shouldn't be open your feet unconsciously.In addition, still can be a little test.Sit up, and in the inner thigh with a piece of paper, stick to 30 seconds.If the feeling is very acid, to pay attention to the thigh muscle and gluteal muscle recession situation.
So, want to have a good figure, in addition to standard the weight, also must ensure that the body's muscles can provide strong support in the right place.Moving if it is found that the body's muscles have a recession phenomenon, can be "8 seconds gymnastics", let the body remember standard stand will use muscle groups, then through good habits in our daily life to build new posture.8 seconds - let the muscles back to the right place
One full set of action only 8 seconds, repeat 8 times a day.
With age, most people in the lower abdomen gradually prominent, back fat thickening, hip, chest sagging body changes, etc.Is how fat increased, the effect of allowing figure unconsciously changed out one of the important reasons, and bad living habits.Such as casual sitting or standing, let some muscle lack of exercise opportunity, degenerate, causing muscle imbalances, forming local bulky.
Back muscle weakness - belly, bosom prolapse
We seldom to also don't care back muscle body provides powerful support to the body.Back muscles strong, still can help you keep the correct posture and posture.
Unless deliberate exercise, we use in everyday life to the opportunity of back muscle is inherently less, breast shrink back in standing posture more let back the whole big relaxing, after a long time, must be serious back muscle weakness.
The gluteal muscle weakness - hip collapse, the lower abdomen
As everybody knows, weaker gluteal muscles will relax your hips.Gluteus weak is an important reason why sedentary.Sedentary make hip muscles in guarantee the buttocks tight muscle shortening, glutes stretched, lead to butt sagging look bigger.Hip muscle weakness will also cause the waist bending Angle is too large, causing lower back muscle contraction, time grew to abdominal muscle weakness belly prominent would happen.
Leg muscle weakness and leg muscle relaxation, pelvic skewed
Have you ever found, take the subway or the bus when the leg will unconsciously fall slightly?This is because the ham and coxal muscle weakness is associated, unable to support legs together sitting for a long time.Appear this kind of situation will be more careful, if the leg muscles debilitating condition for a long time can not get improved, further influencing the body's main trunk base plate, can appear serious pelvic askew, spinal scoliosis.
Is there a link between how to judge size change and muscle recession?
Observe their standing and sitting posture, often appear station didn't have to sit sit relaxed position is going to be careful.Especially after remind yourself that attention should be paid to standing and sitting position, still back to the chest between involuntary hunchback posture, means muscle has been a certain degree of decline, unable to provide support to maintain correct standing posture.
Check the leg and butt muscles, can observe yourself in keeping the posture when they shouldn't be open your feet unconsciously.In addition, still can be a little test.Sit up, and in the inner thigh with a piece of paper, stick to 30 seconds.If the feeling is very acid, to pay attention to the thigh muscle and gluteal muscle recession situation.
So, want to have a good figure, in addition to standard the weight, also must ensure that the body's muscles can provide strong support in the right place.Moving if it is found that the body's muscles have a recession phenomenon, can be "8 seconds gymnastics", let the body remember standard stand will use muscle groups, then through good habits in our daily life to build new posture.8 seconds - let the muscles back to the right place
One full set of action only 8 seconds, repeat 8 times a day.
Muscle soreness after exercise
Why muscle soreness after exercise?
Sports medicine on the movement of muscle soreness generally divided into two kinds: one kind is pain appeared immediately after exercise, but its disappear too fast, this is called acute muscle soreness.Another kind is appeared after hours or overnight after motion, accompanied by the tired weakness, can appear even muscle spasms, stiffness and other symptoms.The muscle pain disappeared slowly, often 3 ~ 4 days after 6 ~ 7 days to fully recover, even this kind of symptom is called delayed onset muscle soreness or fatigue after exercise.
Acute muscle soreness is generally explained by lactic acid accumulation "muscle movements is like a machine needs energy supply. However the energy needed to power a muscle is not electrical energy and thermal energy, but by the body that releases energy material such as sugar and fat oxidation of chemical energy."In the case of sufficient oxygen, such as the body is resting state, the muscle of sugars directly decomposed into carbon dioxide and water release a lot of energy.But the human body when acuteness activity, skeletal muscle need a large amount of energy, even as breathing exercises and blood circulation is greatly strengthened, but still can't meet the demand of the muscle tissue of oxygen, causing muscles in a temporary state of oxygen and decomposition of sugar in the case of oxygen to produce a large amount of lactic acid, these lactic acid accumulation in muscle stimulate nerve endings, and reflective cause muscle soreness.Lactic acid is a kind of hypertonic solution at the same time, he will absorb a large number of moisture accumulation in the muscles, causing muscle swelling, this also is the important reason of muscle soreness.But after the movement part accumulation in muscle lactic acid by oxidation, another part of the blood spread, so the muscle ache also disappear.
Delayed onset muscle soreness, or chronic muscle soreness.The cause of delayed onset muscle soreness is complicated including muscle acid injuries and muscle spasm.Hoff said muscle injuries in 1902.Suddenly he thought lack exercise the muscles of the big strength long, physical activity can lead to injury.Actually, muscle damage and non-standard movement of people has a lot to do.H. hoppe, points out that not every form of muscle contraction will often lead to muscle cell injury and lead to muscle pain.Muscle only when the centrifugal or isometric contraction pain is produced, and centripetal contraction in muscle, even if the work to exhaustion also won't appear the phenomenon of muscle pain, the reason is that when doing centrifugal contraction of muscle fiber is more vulnerable to injury.This notion and people's practical experience, that is, when the work is given priority to with centripetal contraction of muscle, as long as the correct technical action won't produce muscle pain is consistent.Well-trained bicycle and swimming athletes even in training to exhaustion, also won't appear muscle pain.But the movement control in the general population, because the time is too long, intermittent motion body function can't adapt to, or movement form doing work is not standard, they often can appear the phenomenon of muscle soreness.This means that the movement in the form of doing work is not standard will inevitably lead to muscle soreness.
Muscle soreness after exercise?
rest
Rest can reduce the phenomenon of muscle soreness, and can promote the blood circulation, slowly can accelerate the metabolites of exclusion, and nutrition can eliminate muscle soreness parts supply and repair, has returned to normal.
Stretching exercises
Drafting of static stretching muscle can accelerate muscle relaxation and antagonist muscle relief, help to cramping muscle recovery.For sore local static stretching exercises, to keep stretching for 2 minutes, then rest for 1 minute, repeated, do this several times a day stretching exercises can help relieve spasm.
Pat massage
For local massage sore, relax the muscles, promote blood circulation of muscles, help damage repair and spasm., of course, also can undertake ego relaxation therapy, general is given priority to with nape, limbs, head and chest is complementary, specific method is:
1. Beat back, his hands into fists, light hammer on shoulder and waist.Flap flap can also use the bar, in turn, alternating in areas such as the shoulders, back, waist and lower extremities.Flap, pay attention to the appropriate light back, leg can be overweight.
2. The massage legs: from top to bottom in front of the thigh inside and anterolateral massage repeatedly.
3. Shake your legs: standing or sitting position, the leg muscles relax and jitter, at the same time for the up and down or so of the ankle joint ring.
Pushed the glabella, 4 points with both hands thumb cong yintang point (the brows) to push around points to the temples, repeatedly 8 ~ 10 times, each time a pause between 5 ~ 10 seconds, and then five fingers apart, push by the forehead hair brush to hundred will point 5 ~ 6 times, repeatedly for 30 times, each time interval of 5 ~ 10 seconds.
5. According to knead chest: from the top down, in turn, the chest, repeated 20 times;And from left to right circular knead abdomen, do 20 times repeatedly, can get satisfactory effect.
Hot compress
Heat is one of the most effective way, to local muscle soreness of hot compress, can promote blood circulation, improve metabolism, accelerate muscle pain relief and recovery, especially with slight stretching or massage, will be more can accelerate the elimination of delayed onset muscle soreness, it returned to normal.
warm-up
Warm-up exercises to make sufficient preparations before activities, like low intensity aerobic exercise, weight training, or low load will be able to relax the muscle activity areas of the joint, accelerate blood circulation, and will properly stretching muscle group.
Step by step
Movement of the load and the movement of the time to adopt the way of gradual increase gradually, not more than personal ability range.Avoid annulare contraction in not familiar with or not often engaged in sports, especially when engaged in repeated centrifugal muscle contractions, are more likely to happen the phenomenon of muscle soreness, so should avoid annulare contraction movement.
Relaxation exercises
Engaged in the relaxation exercise after strenuous exercise is very important, especially with activity area stretching, promotes circulation, may help slow or even avoid the occurrence of muscle soreness.In the regular exercise insist for a long time, and there are regular, such not only can exercise the body, still can improve body resistance, reduce the occurrence of muscle soreness.
Sports medicine on the movement of muscle soreness generally divided into two kinds: one kind is pain appeared immediately after exercise, but its disappear too fast, this is called acute muscle soreness.Another kind is appeared after hours or overnight after motion, accompanied by the tired weakness, can appear even muscle spasms, stiffness and other symptoms.The muscle pain disappeared slowly, often 3 ~ 4 days after 6 ~ 7 days to fully recover, even this kind of symptom is called delayed onset muscle soreness or fatigue after exercise.
Acute muscle soreness is generally explained by lactic acid accumulation "muscle movements is like a machine needs energy supply. However the energy needed to power a muscle is not electrical energy and thermal energy, but by the body that releases energy material such as sugar and fat oxidation of chemical energy."In the case of sufficient oxygen, such as the body is resting state, the muscle of sugars directly decomposed into carbon dioxide and water release a lot of energy.But the human body when acuteness activity, skeletal muscle need a large amount of energy, even as breathing exercises and blood circulation is greatly strengthened, but still can't meet the demand of the muscle tissue of oxygen, causing muscles in a temporary state of oxygen and decomposition of sugar in the case of oxygen to produce a large amount of lactic acid, these lactic acid accumulation in muscle stimulate nerve endings, and reflective cause muscle soreness.Lactic acid is a kind of hypertonic solution at the same time, he will absorb a large number of moisture accumulation in the muscles, causing muscle swelling, this also is the important reason of muscle soreness.But after the movement part accumulation in muscle lactic acid by oxidation, another part of the blood spread, so the muscle ache also disappear.
Delayed onset muscle soreness, or chronic muscle soreness.The cause of delayed onset muscle soreness is complicated including muscle acid injuries and muscle spasm.Hoff said muscle injuries in 1902.Suddenly he thought lack exercise the muscles of the big strength long, physical activity can lead to injury.Actually, muscle damage and non-standard movement of people has a lot to do.H. hoppe, points out that not every form of muscle contraction will often lead to muscle cell injury and lead to muscle pain.Muscle only when the centrifugal or isometric contraction pain is produced, and centripetal contraction in muscle, even if the work to exhaustion also won't appear the phenomenon of muscle pain, the reason is that when doing centrifugal contraction of muscle fiber is more vulnerable to injury.This notion and people's practical experience, that is, when the work is given priority to with centripetal contraction of muscle, as long as the correct technical action won't produce muscle pain is consistent.Well-trained bicycle and swimming athletes even in training to exhaustion, also won't appear muscle pain.But the movement control in the general population, because the time is too long, intermittent motion body function can't adapt to, or movement form doing work is not standard, they often can appear the phenomenon of muscle soreness.This means that the movement in the form of doing work is not standard will inevitably lead to muscle soreness.
Muscle soreness after exercise?
rest
Rest can reduce the phenomenon of muscle soreness, and can promote the blood circulation, slowly can accelerate the metabolites of exclusion, and nutrition can eliminate muscle soreness parts supply and repair, has returned to normal.
Stretching exercises
Drafting of static stretching muscle can accelerate muscle relaxation and antagonist muscle relief, help to cramping muscle recovery.For sore local static stretching exercises, to keep stretching for 2 minutes, then rest for 1 minute, repeated, do this several times a day stretching exercises can help relieve spasm.
Pat massage
For local massage sore, relax the muscles, promote blood circulation of muscles, help damage repair and spasm., of course, also can undertake ego relaxation therapy, general is given priority to with nape, limbs, head and chest is complementary, specific method is:
1. Beat back, his hands into fists, light hammer on shoulder and waist.Flap flap can also use the bar, in turn, alternating in areas such as the shoulders, back, waist and lower extremities.Flap, pay attention to the appropriate light back, leg can be overweight.
2. The massage legs: from top to bottom in front of the thigh inside and anterolateral massage repeatedly.
3. Shake your legs: standing or sitting position, the leg muscles relax and jitter, at the same time for the up and down or so of the ankle joint ring.
Pushed the glabella, 4 points with both hands thumb cong yintang point (the brows) to push around points to the temples, repeatedly 8 ~ 10 times, each time a pause between 5 ~ 10 seconds, and then five fingers apart, push by the forehead hair brush to hundred will point 5 ~ 6 times, repeatedly for 30 times, each time interval of 5 ~ 10 seconds.
5. According to knead chest: from the top down, in turn, the chest, repeated 20 times;And from left to right circular knead abdomen, do 20 times repeatedly, can get satisfactory effect.
Hot compress
Heat is one of the most effective way, to local muscle soreness of hot compress, can promote blood circulation, improve metabolism, accelerate muscle pain relief and recovery, especially with slight stretching or massage, will be more can accelerate the elimination of delayed onset muscle soreness, it returned to normal.
warm-up
Warm-up exercises to make sufficient preparations before activities, like low intensity aerobic exercise, weight training, or low load will be able to relax the muscle activity areas of the joint, accelerate blood circulation, and will properly stretching muscle group.
Step by step
Movement of the load and the movement of the time to adopt the way of gradual increase gradually, not more than personal ability range.Avoid annulare contraction in not familiar with or not often engaged in sports, especially when engaged in repeated centrifugal muscle contractions, are more likely to happen the phenomenon of muscle soreness, so should avoid annulare contraction movement.
Relaxation exercises
Engaged in the relaxation exercise after strenuous exercise is very important, especially with activity area stretching, promotes circulation, may help slow or even avoid the occurrence of muscle soreness.In the regular exercise insist for a long time, and there are regular, such not only can exercise the body, still can improve body resistance, reduce the occurrence of muscle soreness.
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