The principle of muscle building, 90% of the bodybuilders do not understand!

Many health friends only know how to train muscles, but they don't know much about muscles. Today, I tell you which muscles are there and what is the principle of muscle exercise.

Basic knowledge about muscle:

There are about 639 muscles in the human body, which are divided into three categories: smooth muscle, heart muscle and skeletal muscle. It consists of about 6 billion muscle fibers that help us walk, run, eat and even smile.

The longest muscle fiber is 60 cm long and the shortest is only about 1 mm. The bulk muscle has a weight of 2000 grams, and the muscles of the small pieces are only a few grams.

Below are the most basic muscles and names of the human body.

As a fitness person, what do you know?

 

The principle of muscle growth:

Muscles are made up of the most basic muscle fibers, and strength training is to cause subtle damage to the muscle fibers of the exercised part. The injured muscle tissue releases a substance called Cytokines, and the body receives the signal. The area of ​​the minor damage will be repaired.

However, in the process of repairing, "over-recovery" will occur, just like the old man on the hand, getting thicker and thicker.

When the muscles become bigger, the strength increases. If the muscles are not stimulated continuously, there will be atrophy, but the muscles after the atrophy are relatively easy to practice.

Light training is not enough, the complete muscle-enhancing system should be: eat + practice + sleep!

About eating:

The most important thing about muscle growth is diet, which is often overlooked by health friends, especially protein intake, because protein decomposition produces amino acids, which is an important substance for the body to synthesize muscle.

Therefore, there must be sufficient protein supply during the muscle-building period, such as beef, fish, chicken breast, milk, eggs, lean pork, protein powder, etc. are good sources of protein.

Here are the basic principles of diet:

Appropriate increase in calorie intake. If you are gaining muscle, the amount of food should be 10-20% more than before.

Protein should be sufficient to ensure muscle growth. 1.5 to 2 grams of protein should be taken per kilogram of body weight per day.

Drink more water. To know that 70% of muscle is water, you should consume 1.5 to 2 liters of water a day.

Develop regular eating habits. Three meals a day must be guaranteed. On the basis of the conditions, a small amount of meals can be added, which can be 5 to 6 tons per day, but the amount per meal can be appropriately less.

About sleeping:

During the sleep period, the metabolism of the human body is mainly assimilation. This is why the development of adolescents must ensure adequate sleep. In fact, the same is true for the muscles. It should guarantee 7-8 hours of high quality sleep every day.

Eat and sleep,

are you ready?

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