练好大腿肌_林鸿严（Good thigh muscle _ Lin Hongyan）.docVIP

练好大腿肌_林鸿严（Good thigh muscle _ Lin Hongyan） Leg muscle is the most powerful and thick muscle of the human body. If you want to exercise your thigh muscles, you should have both comprehensiveness and pertinence. I. exercise intensity Exercise intensity is one of the most important factors in stimulating muscle growth. Practice has proved that different training intensities can produce different training effects in thigh muscle training. More than 1.90% of the strength, the number of attempts, total energy consumption, energy supply mainly by anaerobic metabolism, although the increase of muscle strength, muscle mass but little change. Long term intensive training can lead to injury or excessive training, resulting in negative emotions. This kind of load method is adopted in the training of bodybuilding, when the basic strength is poor or the training level is high. When the stagnation period occurs, proper use of this exercise will help to improve muscle strength. Professional weightlifting athletes often use this method, because of weight lifting training purpose is to improve muscle strength and weight gain control. The strength of 2.80 - 90% can increase the volume of muscle. However, the training of the group with fixed intensity is often used, and the muscles are easy to adapt to the training, resulting in slow or stopped growth of the muscles. 3.60 - 70% strength, high number of exercises, is conducive to improving muscle endurance and muscle quality, and the leg exercises of the big muscle group only play a supporting role. Often the stimulation intensity small training, the body reaction is weak, easy to appear the adaptation, shoulds not use for a long time. In the thigh training, I will weight training day and light weight training day with weight by weight limit 80 - 90% 6 - 8 times to complete each strength training, to enhance the stimulation to muscle, the thigh muscle strength and volume increase. Light weight days are carried out at 12 to 15 times each