Some simple knowledge about "muscle"

In China, only 13% of males are well-balanced.

Which muscle is the strongest in the human body? The heart is the strongest muscle in the body.

If you fast for 12 hours, your basal metabolic level will be reduced by 40% . Therefore, relying on dieting to lose weight is not only more and more difficult, it is equivalent to doing useless work.

Fast food giants will not tell me so kindly about how much calories there are in the package, so you need to pay attention when choosing food.

80% - 82% of people will give up soon after starting fitness, and less than 20% will stick to it.

90% of the marathon runners are very thin, so the girls don't have to worry about running to make the calves thicker.

When you add 1 kg of muscle, it will help you consume 110 calories per day.

Fitness to develop a good figure is to give yourself the best luxury jewelry.

Exercise muscles help to lose weight

Usually weight loss exercises include aerobics and strength training. Everyone knows more about aerobic exercise and knows that it can lose weight. Strength training is not familiar to you. It has three functions: strengthening bone hardness, improving joint stability, increasing body mass by increasing lean body mass ( muscle volume ) , and reducing body fat, resulting in higher metabolism of the body. The purpose of weight loss.

This exercise can lengthen the muscle lines, make the skin look more elastic, and the body will be more dynamic.

1. Exercise won't make you a muscle woman

Reduce low-intensity training in training sessions and increase medium-intensity and high-intensity training. Doing so may make women worry that the muscles are too developed. In fact, most women do not have enough hormones to train male muscles. Increased intensity training can reduce their subcutaneous fat and clearer muscle lines. On the other hand, if the body uses constant weight every day, the body will adapt and the training will have no effect. Conversely, increasing intensity training can increase the potential for muscle stretching and make muscle strength stronger. In addition, if the practice is too boring, you will eventually give up training.

2. Strength training to extend the time of fat burning

Strength training has two benefits in terms of energy metabolism and weight loss. First, strength training can increase the total amount of lean tissue and increase energy consumption. Second, after strength training, the body still burns heat during the recovery period. Some people may continue to burn calories within 24 hours of exercise after an ideal strength training session.

How to exercise muscle?

1. Large muscle groups first practice

This is a training principle that should be observed. You can't practice by picking up the instrument without picking up the temper. The muscles of the legs, chest, and back belong to the large muscle group. Exercises of these muscle groups require a heavier load, otherwise it is difficult to achieve results. Therefore, when you are energetic and able to overcome the heavier load, you must first train these muscle groups. If you wait until the end of the training session to practice these muscle groups, you will not be able to do so, and the effect will be greatly reduced, and even injury accidents will occur.

For example, someone often starts training with three sets of 90 kg barbell bench press exercises. In the second half of the class, three sets of triceps push down exercises are performed with a 30 kg barbell. One day, he reversed the training sequence. He used the 34 kg barbell to do the triceps push down exercise. When he was practicing bench press, he could only push up the 79 kg barbell. This is because the triceps have been trained in a certain load in the push-down exercise, fatigue, and unable to complete the three sets of 90 kg barbell bench press. In this case, for the fatigued triceps, the weight of 79 kg is close to the ultimate load, but it is not enough for the development of chest and shoulder muscles. Obviously, it is much better to finish the exercises with more muscle groups and then complete the single muscle exercises. Because the use of smaller weights in a single muscle exercise does not affect other muscle groups, the single muscle itself can achieve large stress stimuli.

2. Muscles should alternate training in turn

This is also a training principle. The so-called "alternating alternate" training means that the same muscle does not continue to practice. The muscles that alternately practice can recover a certain amount after each exercise, and thus can bear a relatively greater load in each exercise. Since the development of muscle strength and volume is closely related to the intensity of training, alternating practice is more conducive to the growth of muscle volume and strength.

For example, in bench press and triceps pushdown exercises, the triceps are the motility muscles. After doing the bench press, the practitioner will do the triceps push down exercise and overcome the resistance of 30 kg. If a set of standing elbow flexion and extension exercises are completed in the two sets of exercises, he can overcome the 34 kilograms of resistance during the pushdown exercise because the fatigued triceps are restored. If the trainer intends to continuously stimulate the same muscle, it should be noted that the recovery interval must be sufficient.

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