Muscle training mainly by the intake of protein-based

Principles of nutrition

Nutrition is essential for everyone, people engaged in fitness training is the need for adequate nutrition. Beginners often put all their energy into training and ignore nutrition. In fact, any training without proper nutrition is ineffective, so people who are new to bodybuilding should pay attention to the following five principles of bodybuilding nutrition:

1. Sufficient heat energy: muscle growth consumes energy, without enough calories, it is impossible to guarantee Normal growth of muscles.

2. Supplement enough carbohydrates: during bodybuilding training, energy is mainly provided by glycogen, and the carbohydrate intake can supplement glycogen, supply energy, and prevent muscle breakdown caused by training.

3. Supplement high-quality protein materials: Protein is the cornerstone of muscle formation and the basis for muscle growth. Therefore, you must consume high-quality protein every day to build muscle.

4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscles grow, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.

5. Maintain proper hormone levels: Growth hormone, insulin and testosterone in the human body are essential for the synthesis of muscle protein. Through diet and nutritional supplements, hormone levels can be regulated and muscle growth can be stimulated.

Nutrition Policy

Strategy One: dinner, high-protein

developed muscles may be obtained by regular weight training, high-protein diet, and sleep. Japanese sports nutritionist Suzuki Katsushige discovered that the growth hormone that promotes muscle growth is secreted during sleep. Growth hormone can direct the amino acids in the blood to the muscle tissue, so that it can create new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high-protein foods at dinner, or take amino acids before going to bed, so that the above-mentioned muscle growth process can be carried out more effectively, thereby obtaining stronger muscle mass.

Strategy 2: Eat high protein after training

Scientific research shows that weight training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the force of weight training can stimulate the body's repair function, promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can be maintained for about two hours. One or two hours after a meal is the peak of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training coincide with the peak of protein absorption, which is more conducive to muscle growth. And the resting state of the muscle tissue during sleep can further strengthen the above-mentioned effects, thereby receiving a multiplier training effect. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including nap) and once before dinner (including late night). In this way, they provide two opportunities for growth hormone secretion and muscle growth in one day, no wonder they can succeed.

Muscle Introduction (planned below)

biceps

in front of the upper arm is raised biceps. Basic movements: 1. Two arm curls, this movement can stand or sit, hold dumbbells forwards and backwards, and barbell. The two upper arms must be close to the two armpits, and use the power of the biceps contraction to make the hands bend toward the chest as much as possible. 2. The backhand narrow grip pull-ups also use the power of biceps contraction to achieve the purpose of exercise. (Practice six groups, 12-15 times in each group).

Triceps

behind triceps of the upper arm is raised. Practicing the triceps can make your arm muscle lines clear. Basic movements: 1. There are two movements of a positive and negative grip. Lie face up on a wide stool, with your hands shoulder-width apart, hold the barbell firmly and lift it up, and then slowly bend back to the top of your head with your elbow joint as the fulcrum. , And then use the contraction force of the triceps to restore the barbell to its original position. (Practice six groups, 12-15 times in each group).

Deltoid muscle

The muscles on the shoulders are the deltoids, divided into front, middle, and back. Basic movements: 1. Toe, hold a dumbbell or a barbell in front of you, hold the same shoulder-width apart, lift your arms forward, and make your arms 90 degrees to your body (six sets, 12-15 times per set ). 2. In the middle beam, hold the dumbbell by your side, raise your arms horizontally from both sides to the top of your head. (Practice six groups, 12-15 times in each group). 3. Behind the back, hold the barbell with both hands shoulder-width apart, place the barbell behind your neck, extend your arms up to push the barbell, then slowly bend your arms, and place the barbell in the original position of the shoulders behind the neck. (Practice six groups, 12-15 times in each group).

Abdominal

waist and abdominal muscles is more difficult to practice, to work harder. Basic movements: 1. Incline board sit-ups, this movement is no longer said. 2. Lie on your back, raise your legs, lie flat on the bench, grasp the head of the stool with both hands, use the contraction of the waist and abdomen to lift your feet and bend your body. 3. Raise both ends, lie flat on the bench, straighten the upper arms and legs, swing straight arms, use the hips as the fulcrum, fold the upper body and legs at the same time, and touch the raised toes with both hands. 4. Bow with weight behind the neck, place the barbell behind the neck, slowly bend the body forward 90 degrees to the leg, and then use the strength of the waist to return to the original position. (Practice six groups, 12-15 times in each group).

Thigh muscle

basic operation: 1, neck squat, barbell cross arm shoulders, legs open shoulder width, squat and breathing, and then stand up to the power of the quadriceps. (Practice six groups, 12-15 times in each group). 2. Squat with weight on the front of the neck, extract the barbell and place it on the clavicle of the chest, slowly bend the knees and squat until the big and small legs are folded tightly. (Practice six groups, 12-15 times in each group). In order to increase the load, a 5--6 cm brick or wood can be placed on the heel.

Calf

calf fitness standard is to excel as a diamond "Diamond." Basic movements: 1. Raise your heels, stand on your toes 5-10 cm above the ground on a wooden board or brick, first slowly sink your heels to the ground, then lift your heels up on your toes, raise your body's center of gravity, and close Tighten the buttocks and thigh muscles. (Practice six groups, 12-15 times per group)

Pectoralis major

The pectoralis major is one of the larger muscles of the human body, and it is relatively good practice. Basic movements: 1. Lie on the back of the bird face up on a wide bench, hold a dumbbell in each hand, raise both hands, and then slowly spread out to the sides of the body, as if the bird is flapping its wings and flying. (Practice six groups, 12-15 reps per group) 2. Bench press flat on a wide bench, hold the barbell with both hands and lift it up, slowly put it over the nipple, and then push it up hard. This action should be performed by two people Cooperate, and the other person protects. (Practice six groups, 12-15 times in each group). 3. To increase the difficulty of push-ups, you can raise your feet to a 45-degree tilt, and place heavy objects on your back or neck for overload training to fully stretch the pectoralis major. (Training six groups, each 12-15 times)

latissimus dorsi

Once you have developed the latissimus dorsi, the human torso showing a "V" shaped like an open fan. Basic movements: 1. Pull ups, hold your neck wide and pull ups. Don't shake your body, then bend your arms and pull up. This movement is the most effective. (Practice six sets, 12-15 times per set) 2. Stand upright and row, bend the waist at 90 degrees, hold the barbell with your hands down, then pull the barbell up to your waist, hold it for a while, and force your back. (Practice six groups, 12-15 times in each group). 3. Practice on special combined equipment.

Specific training program

on the first day leg training day (leg high-intensity training, in favor of hormone secretion)

dumbbell squat 10-15RM (times) x3 set of

dumbbells straight leg dead lift 10-15RM

dumbbell squats 10-15RM cut

first two days training chest

dumbbell bench press 10-12RM (times) x3

dumbbell chest 10-12RM wide

dumbbell birds 10-12RM

third day back training

dumbbell-arm rowing: 8-12RM (times) x3

dumbbell with bent knees deadlifts: 8- 10RM

Dumbbell Bend Row: 8-12RM

Day 4 Shoulder Training Day

Seated dumbbell elected 10-12RM (Ci) X3

standing Dumbbell Lateral Raise 10-12RM

upright dumbbell row 10-12RM

fifth day 2 day training

seated alternate dumbbell curl 8-12RM (Ci) X3

dumbbell curl Hammer 8- 12RM

external rotation dumbbell 8-12RM

dAY 3 training day

-arm dumbbell neck flexion and extension arm 8-12RM (Ci) X3

dumbbell bent arm flexion and extension 8-12RM

narrow grip push 10-15RM

seventh day abdominals

Sit-ups 15-20RM (times) x3

Supine leg raises 15-20RM

Rotating sit-ups 12-15RM Both

ends 12-15RM