How to exercise muscles

There is time to practice during the day during the day, because the body's hormone level is at its highest state when you get up early in the morning, and the practice is most effective. However, after practicing muscle or strength, the body is in exhaustion, the day has just begun to be tired, how to spend the day? Therefore, the evening workout for amateur fitness, instead of the best, 90 minutes after the meal to exercise, dinner carbohydrates to reduce some, eat 7 into full.

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Abdominals, triceps, pectoral muscles on a day to work out, biceps alone to open a day without the need to be put on the day The biceps can also be put on a separate day if not necessary. Priority is given to the first exhaustion method of exercise, followed by continuous weight loss method of exercise, dumbbell weight using 8 to 10RM, action without affecting the continuity of the basis, as far as possible to slow down the speed, so that the exercise is the muscle strength rather than on the bones and joints and ligaments to destroy, fitness purpose is to strengthen their own health and strength.

To dumbbell exercise pectoral muscles, for example, first do bird action 8 to 10 times, be sure to do to exhaustion, then do not rest with the same weight dumbbells to bench press to exhaustion, you can generally do 6 to 8 times, in fact, should be used to do a little lighter weight 8 to 10 times to exhaustion is more secure, exhaustion, if it is a beginner to rest, if the exercise is more than 3 months, you can not rest, then use the weight to do 8 to 10 times. This weight and then do 8 to 10 times half bench press, said half, in fact, is a few centimeters, in the bench press at the highest place to put down a few centimeters and then pushed up, so that the pectoral muscles feel slightly acid on the good, safety first, bench press is still a big risk. Such three 8 to 10 times of action to do in a row, is to exhaustion after the depth of exhaustion, stimulate muscle full growth needs, as long as the speed is slow enough (does not affect the continuity), a group will be able to to achieve the effect of 3 groups, do two groups you should be tired, the next day the pectoral muscles will be very sore, even if you are a workout veteran is the same. 8 to 10 times of times you can stimulate more growth hormone, the effect of the long muscle is very good.

Biceps workout alone a day workout then it is best to interval two days later, it is best to add wrist workout. Like the waist, abdomen, arms and legs, especially the forearms and calves, the muscles are divided into multiple bundles, with a high number of workouts will be more effective. That is to say, like the forearms, calves, shoulders, such exercise, 15 to 25 times the effect is better. Biceps for example, biceps is a separate action, almost no way to do the first exhaustion method, can only use continuous weight loss method of exercise. First with dumbbells hanging curls do 8 to 10 times, slow motion exhaustion, must be exhaustion, no rest with another pair of weight loss 20 to 30% of the dumbbells then do 8 to 10 times exhaustion, no rest hands with a single first time weight dumbbell curls to exhaustion (or with the weight of the second half of the journey to exhaustion).

This exercise safety is very important, the action must be as slow as possible, so that the amplitude can reduce the weight of the dumbbells, thus improving safety, the same using 8 to 10 times instead of 6 to 8 times, in addition to 8 to 10 times can stimulate more growth hormone, safety is also a reason. Breathing, just be natural, breathe sharply when it's time to breathe sharply, god forbid you exhale to lift and then inhale to lower, your movements should be so slow that you don't do it when you're done breathing, that's the right speed. When you have 3 consecutive exhaustion, your breathing has long been messed up, grit your teeth and endure the pain to do exhaustion is more important than breathing, do not close your breath, close your blood pressure will rise sharply, easy to get into trouble.