The purpose of fitness is to gain muscle and lose fat, obese people want to slim down and then practice a good body, we need to carry out aerobic exercise in addition to brush fat, but also need to arrange strength training exercise body muscle groups, so as to enhance the proportion of the body, to create a real pair of easy to slim physique.
So, how does fitness scientifically build muscle and strengthen the body line? Newcomers to muscle building should keep these guidelines in mind.
The first guideline is to give priority to compound movements
There are many options for fitness movements, and we can divide them into isolation movements and compound movements according to the nature of the movement. Isolation movements mainly exercise a single muscle group, while compound movements can exercise multiple muscle groups.
When training, we should start with compound movements, such as squats, bench presses, push-ups, rowers, hard pulls and lunge squats, in order to develop multiple muscle groups together and effectively improve body proportions.
The second rule is to allocate your workouts to the right muscle groups
The target muscle groups cannot be worked every day, but need to be rotated. Muscle growth does not occur during training, but at rest. When you do strength training, the muscles are subjected to external forces that send them into a state of tearing. The target muscle groups need to rest for 2-3 days after training before you can start a second round of training.
Different movements work different muscle groups and we need to avoid training blindly and instead tailor a scientific training plan to improve muscle building results.
If you choose to train all muscle groups together at a time, then rest for 2-3 days after the workout before the second round of stimulation. If you are choosing to train 2-3 muscle groups, then the next day you can arrange to rotate the other muscle groups so that the muscles can be rested in rotation.
The third guideline, mastering movement standards
When working out, we need to learn the standard trajectory of the movements. Don't train to complete the movements, you need to slow down and feel the forces on the target muscle groups so that you can work out more efficiently and reduce the chance of injury.
When you first start strength training, your strength level is relatively poor and you should not train with large weights, but start with a low weight level, as your muscles develop and your strength improves, then gradually raise the weights to avoid straining your muscles and you will be able to get into good shape faster.
The fourth guideline, supplement quality protein
Fitness is three parts eating and seven parts practising. In addition to a customised fitness plan, we need to carry out a muscle building meal plan to replenish the body with the nutrients it needs to help with muscle synthesis.
A scientific meal plan for muscle building requires a ratio of carbohydrate, protein and fat of about 5:3:2. High protein foods can supplement the body with amino acids, which can promote muscle synthesis and thus enhance muscle building efficiency.
Protein can be obtained by choosing foods such as eggs, sea fish, milk, kiwis, oysters, beef and lean meat. 1.5-1.8g of protein per kilogram of body weight per day, divided into multiple times multiple time periods to supplement in, which can enhance the absorption rate of protein.
