肌肉训练丶文本文档（Muscle training, text documentation）.docVIP

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肌肉训练丶文本文档（Muscle training, text documentation）.doc

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肌肉训练丶文本文档（Muscle training, text documentation）

肌肉训练丶文本文档（Muscle training, text documentation） Turned the 14 secret muscular muscles block browsing: 26 | published: 2010.07.26 | classification: health / knowledge 1. muscle men exercise muscles should pay attention to big weight, low frequency: Bodybuilding theory, using RM to indicate a load can do the highest number of repeated times. For example, a practitioner can only lift a weight 5 times in a row, and the weight is 5RM. Research shows that: 1- 5RM load training can make muscle thickening, the development of strength and speed; 6-10RM load training can make muscle strength thick, but endurance speed increased, the growth is not obvious; the training load of muscle fiber 10-15RM thickening is not obvious, but the strength, speed and endurance are progress; capillary load training muscle 30RM the increase, durability can be improved, but the strength and speed is not obvious. Visible, 5-10RM load weight applies to muscle volume increase of bodybuilding training. 2. muscle men exercise muscles to many groups: when to think about to exercise, and do 2~3 groups, this is actually a waste of time, can not long muscles. You have to take 60~90 minutes to concentrate on one part of the body, and do 8~10 sets of exercises to stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, the saturation is self - felt. The proper criteria are: acid, swelling, tingling, firmness, fullness, expansion, and muscular appearance. 3. muscle muscular exercise long displacement: whether it is rowing, bench press, press, curl, should first put the dumbbell was as low as possible, in order to fully stretch the muscles, then lifted as high as possible. This is sometimes inconsistent with constant stress, and the solution is to quickly lock it. However, I do not deny the role of heavy weight half movement. 4. muscle men exercise slow muscles: slowly lifting, slowly lowering, and stimulating the muscles deeper. Especially when putting down dumbbell