Hello, everybody, in particular, want to exercise
For sports do you ask yourself a question:
Do you really train to the exhaust stage of centripetal force (ie exhausted) yet?
Is totally totally do not move, they resorted to made every effort to do no more.
Here are some advice for small series that have no self-control of lazy: ** fishing those two days, three days and starts of people do not look, even to eat fat lazy, let alone exercise, unless you encounter to make you commit to a change in people and things, self-discipline is difficult, it requires patience and concentration and self-control! ! If you must be determined to change, please come on, learn to control yourself! Once you exercise excessively, you will not move the body a long time cause irreparable damage. I hope not blindly follow the trend, enough is enough to love you Yo! ! ! !
You have to learn to build muscle strength and endurance that is quality, not quantity.
Look below the axis :( you have to carefully understand it)
volvme (amount): that is, your physical activity and the number (only if you reach a certain level of endurance, and then be increased in number.)
intensity (intensity): movement quality, movement is slow, the number of small, but action standards.
The number of high intensity will lead to lower
The number will drop the intensity rises
Figure thought: only under the premise of maintaining a certain strength, when the number of training increased, the strength will decline. By the same token, it means that your strength increases the number is declining. Like fish and bear's paw can not have both, I hope you can understand, do not know if it can reply in the comments section.
When you blind pursuit of quantity exercise, when one of the two dozens, then you are wrong. That your exercise may not much progress, will inject more and more food! **
You do not need to practice these tame amount of such low quality to promote muscle protein synthesis reaction. **
Muscle protein synthesis: protein muscle contraction (contractile proteins ofmuscle) refers to a muscle protein Division of motor function, comprising: a contractile proteins, i.e., myosin and actin; and regulatory proteins, such as troponin and tropomyosin and the like . In skeletal muscle, they are present in the muscle fibrils. In other muscle contraction composition and some differences in the skeletal muscle protein present in the muscle fibrils similar structure.
Fat hypertrophy of the fundamental requirements: muscles need protein synthesis reaction, you do not need this training and other low quality.
** Key There are many other things:
1. training quality: nothing to do with training capacity, quality is determined by the intensity of training. (Note that quality)
2. Maintain a reasonable nutritional intake, threw himself into a 23-hour (including sleep) later we need to exercise
3. Training capacity: just the length of time
Strength training: because many people do not have that willpower or do not have the guts, the driving force is weak, so that the pursuit of quantity of light training, there is no reasonable strength training, which then refuse training. ****
The following is a small series of daily physical activity :( movement have insisted will see the results)
1. 引体 improvement
(Formula 10 Australian come forward): To ensure a better stretching back and biceps.
2. Push-ups (master it, at least fifteen perfect)
All movements pushing foundation classes need it, he had his hand to the action more perfect number, you will be handy.
3. Dual lever arm extension (you can take your time to do fifteen, will be the beginning of muscle pain) **
You can also use a stool, stool higher the more simple, the lower the greater the difficulty. (To lean backward tilt)
4. Squat (squat perfect start 20) **
All leg movements foundation
We need to be proficient in squats so as to avoid damage to the body before adding weight.
Feet to step on solid ground, shoulder width away from the station, tighten the buttocks, core, keeping the upper body straight. We can do single leg squat type that you will start the self-discipline.
The core support (45 seconds)
Exercise can also sit-ups (as long as you are not afraid to hurt the waist)
Regressed a little can be done to support L
6. Inverted (20 seconds)
A complex body movements, the real requirements of your balance, stability, core strength, arm, shoulder.
You can also do first pike push-ups (even twelve great God, do not hold back bad myself, tired oh!)
7. A suspension (1 minute)
Enhance grip strength, grip strength training will enhance the quality of your movements, muscles link, at least one minute. **
It is considered accurate to do four training in place, look at your own myself, little by little, add the amount of training must maintain training intensity and quality. (Be sure to know the capacity of your body, you can do less and then slowly increase the strength of the foundation, to increase the number in a certain strength to break! Come on! Everyone)
** There are different opinions or suggestions, please leave a review, we will bring you small series works better, thank you support. I love you Yo! ! If dissatisfied, please propose. **