What can you do if you don’t take supplements or drugs for fitness, just training?

 Wu Long has issued a statement that he never uses medicine, you can look at his latitude, and there is news that he does not even eat protein powder, which can be regarded as pure natural bodybuilding.

The fitness circle is divided into bodybuilding, fitness, gymnastics, and physical fitness. Bodybuilding belongs to the mainstream. In the past few decades of the development of bodybuilding, there has been a trend of being stronger. In fact, most of these so-called drugs are inseparable And supplements.

Many bodybuilders, natural bodybuilders, and muscle celebrities, especially the muscle protagonists of the inspirational stories in many articles, are mostly drug-dependent. But some people give different opinions, such as "You can't get such a big man if you eat it."

In fact, after a person with good fitness habits takes medicine, the training volume, and training intensity, as well as the muscle strength growth afterward, all rise sharply. In other words, as long as the medicine is used, a considerable number of people can practice better.

The most well-known drugs are various types of synthetic steroids, while supplements are more extensive, including creatine, protein powder, branched-chain amino acids, and so on.

In my opinion, the difference between supplements and medicines is that they have different effects on the body. Everyone has their own ideas. Some people refuse supplements and medicines, while some people choose supplements with higher safety. To promote growth, some people are willing to take risks to use drugs for higher pursuits or benefits.

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Classification of bodybuilding types, which one do you belong to

 Daily fitness can be divided into many types, including bodybuilding, street fitness, powerlifting, etc. With the development of time, bodybuilding can also be subdivided into several categories to see which one you belong to.

First of all, professional bodybuilders. Their first profession is bodybuilding, but not everyone who takes fitness as their main job can become a professional bodybuilder. Professional bodybuilders can be said to be professional athletes, and they want to become a professional Jiamei with a threshold. Players must first obtain the IFBB professional certification. Only with this certification can you participate in more advanced competitions. In some professional competitions, you can get better rankings and get the right to participate in the Olympics.

Natural bodybuilding refers to building a strong physique without using drugs at all. Nowadays, some competitions are very strict with drug inspections, and a series of inspections are performed. However, it is said that some competitions use cheap polygraphs for drug testing. , I personally feel that as long as the face is not red and breathless when lying, there are steroids in the banned drugs, and other things such as protein powder and creatine are supplements, not drugs. If you have to think that eating powder is a medicine Don't eat, there is a protein in the meal.

Women's bodybuilding, the formation of women's bodybuilding is quite bumpy. It took countless trials and hardships to reach its current scale. However, some people now have a negative attitude towards women's bodybuilding. They think that women shouldn't get all muscles. I actually want to say that even if you want that, you are not worthy of others. But in reality, there are very few muscular women, because it is difficult for women to become muscular.

Net red bodybuilding. It is a new breed derived from the development of the Internet today. This name is my own. They target to become internet celebrities for bodybuilding training. Most of them use various drugs under the banner of natural fitness, always fantasizing Become famous overnight and then get rich overnight. If you have a bit of routine, you can still make all kinds of hype. Although the income is very explosive, I am quite disgusted with this method.

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How much do you know about the emergence and development of bodybuilding

 Bodybuilding. As the name implies, it is muscle strength and beauty. The bodybuilding training system does not aim at strength but seeks to maximize muscle volume and lines and reduce the proportion of body fat. Bodybuilding first originated in ancient Greece, and it has not been developed for a long time in China. Basically, all the research on bodybuilding comes from abroad, but now the reputation of bodybuilding in China is still biased towards negative.

In ancient Greece, people also used weight-bearing resistance training to beautify the body and make the body full of strength and beauty. What people call classical bodybuilding is the chapter opened by Eugene Shandao in Germany. At the same time, he is also known as the world bodybuilding. First-person. However, there were no competitions about bodybuilding at the time. Bodybuilding competitions only developed slowly in the 20th century, and there were no women participating in bodybuilding at that time.

1940 can be said to be the golden development period of bodybuilding, but it was abroad. At that time, the country was in a period of constant wars. There was no time to study this artistic sport, even when the war subsided. It has been developed in the country. After all, there was a period of time in the country that could not eat enough to eat, and at that time the country was not so open. Especially women, no one dared to show their muscles for everyone to appreciate.

The heyday of bodybuilding development also means a decline. Almost since 1990, there has been a large number of medications. What needs to be known is that no matter before or now, any form of medication is forbidden in bodybuilding competitions. If you come out, you will be disqualified, but because the effects of steroids, prohormones, and other drugs on the muscles are too obvious, the ban is repeated.

Especially in the modern society where the Internet is developed, as long as you can appear in the public eye, it means money. Therefore, the use of drugs has become more and more professional and has gradually become a professional scene. At the same time, an Internet term has also followed— —Tech players. I don’t know if it’s normal for the development of bodybuilding. I don’t comment on the correctness of the drugs. Everyone’s perception of bodybuilding is independent.

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How do newcomers improve their abilities after becoming a fitness coach?

 At present, the development of the fitness industry is obvious to everyone. According to statistics, domestic gyms are increasing at a rate of more than 50 per day. The fitness crowd continues to grow, and the fitness needs are more diversified. The demand for professional fitness coaches in gyms Even bigger, more and more young people choose the fitness industry to become a fitness coach, so how can newcomers improve their abilities after becoming a fitness coach?

Not only some people in society, but even some newcomers who are engaged in fitness coaching will also misunderstand the profession of fitness coaching. They think that fitness coaching is just a hobby, which is actually wrong. First of all, we must understand that fitness coaching is the same as in other professions. Yes, it is an emerging profession and a sunrise industry. It must have its own professional characteristics. It is fundamentally different from fitness enthusiasts and bodybuilders. The most basic fitness coach must bring fitness effects to members. 

Early attitude is the most important. As a newcomer, no matter how well you learn in the training institution, after entering the gym, you are a rookie in the gym. You need to learn a series of contents such as a working system, working process, and working methods. It is not difficult to adapt. The key is to see if you are willing to learn and whether your attitude is correct. Many novice fitness coaches fell in the first stage. Therefore, we are here to warn newcomers that they need to step in the first three months of entering the gym. Working hard, instead of thinking about useless things every day, it takes a shorter time for some people with strong adaptability.

No one is born with the ability. It is only through continuous learning and continuous summarization in the later period to improve. The ability is not stated but practiced. As the link between the gym and the members, fitness coaches need to be proactive Communicate with members, help members solve problems, and constantly summarize and learn in the work. After a long time, the professional ability of fitness coaches will be developed.

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Talking about the preparation strategy of bodybuilding and fitness to help bodybuilders to participate in the competition smoothly

Every competition is an opportunity to test the physical condition of athletes for a year or even several years, so if you want to participate in the competition, you need to face it seriously, adjust your training plan, prepare your competition equipment, and constantly practice what you need for the competition. And pay more attention to eating and resting before the game.

Bodybuilding and fitness preparation

　　Adjust the training plan-skim training, depict the strength of muscle lines, and form a perfect body

　　Muscle circumference and clarity are the key criteria for judging the level of bodybuilders. Muscle clarity depends to a large extent on body fat content. Therefore, in order to ensure that aerobics athletes can fully show clear and sufficient muscle lines in the competition, The reduction of fat has become the most important part of pre-match training. "If the fat loss period monitoring and nutritional arrangements before the game are not appropriate, it will lead to an excessive reduction in lean body mass and a decrease in muscle circumference. Muscle cramps, mental retardation, and decreased immunity.

　　Try to prepare for this season one year before the game. In China, many players will not start weight loss training until two to three months ago. The result is a sudden decrease in carbon intake and an increase in oxygen content. The body is unable to adapt, and the rate of losing strength is several times the rate of weight loss.

　　Keep your original limit weight. Be sure to keep this weight constant during weight loss. This will stimulate your muscles to stay the same size.

　　Pre-match diet

　　The dietary nutrition of bodybuilders varies greatly between non-seasonal and seasonal. Non-seasonal athletes usually implement muscle training and diet nutrition plans; at the beginning of the season, athletes usually implement strict pre-match weight loss and nutrition programs because of muscle during the competition. The clarity depends largely on body fat content.

Diet before fitness

　　Don't treat carbon water as a "natural enemy"

　　Add a certain amount of carbohydrates during training to maintain the state and quality of training.

　　Protein powder and apple give you strength

　　After training, protein powder must be supplemented in time to maintain the nutrient absorption of the muscles, and apples must be eaten in time to supplement muscle glycogen, so as to maintain muscle strength and size.

　　Keep in mind that less oil, less salt and less fat control clichés.

Bodybuilding competition

　　Body fat and weight before the game

　　The six weeks before the game is a critical period to prepare for the game. You can determine the specific time to prepare for the war based on the difference between your weight and the target weight and body fat content. If your weight difference is more than 10 kg and the percentage of body fat is about 15%, it is best to start preparing for the game 10/12 weeks in advance and arrange a proper pre-match weight loss plan. If your weight difference is 5 to 10 kilograms and the percentage of body fat is about 10%, then the fat reduction time can be reduced by about 6 to 12 weeks. If your weight difference is less than 5 kg and your body fat percentage is less than 10%, your fat reduction plan can be appropriately reduced to about 6 weeks.

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Bodybuilding exercise, what is the difference between bodybuilding and fitness

What is the difference between bodybuilding and fitness?

Many people's ideal body is probably the state of being thin and undressing! But when you put yourself in the gym and exercise, you will find that the fitness effect is not significant, and it may be caused by incorrect fitness methods. Cause injury. At this time, someone will suggest that you ask an exclusive fitness trainer to help you. So should you hire a fitness coach for fitness exercises?

Should you hire a fitness instructor for fitness exercises? If you are eager to change your existing body shape, then don't hesitate, it is very necessary to ask for personal training!

1. Professional coaches can supervise and guide you to make correct fitness movements

Although there are many instructional videos and fitness information on the Internet, watching the videos and information cannot teach you all the details. When you are training alone, there are some details and attention points of the movements that you will not notice, especially for newbies in training. Repeatedly doing the wrong movements and using the wrong muscles will not only fail to achieve the expected training results, but may also cause long-term muscle damage. The consequences should not be underestimated. At this time, if a professional coach is nearby, he can help you adjust the correct posture and ensure that every movement you can achieve the purpose of training.

2. Professional coaches can help you control the training intensity

When you just stepped into the fitness field, you often can’t accurately grasp your physical strength. How much weight should you put on? What level of exercise is the limit? Is this training enough? How many times does this exercise suit you? These are big Experienced professional coaches can help you solve small and large problems, so that you no longer have to worry about insufficient training or sports injuries, and focus on each training action and goal.

3. Professional coaches can stimulate you to stick to your goals and persevere

Laziness is the bigger enemy of fitness. After self-training for a while, it becomes increasingly difficult to maintain regular and quantitative exercise. Professional coaches can help you set goals and schedules, and encourage you at any time to give you the motivation to continue. On the other hand, you have already spent money to hire coaches. If you are not serious, can you be worthy of your hard-earned money?

4. Professional coaches can help you formulate personalized training content

Everyone's physical fitness and muscle condition are different, and the goals they want to achieve are also different. Professional coaches can evaluate your condition more accurately, help you design exclusive training content, and change and adjust the menu according to your physical condition at any time, so that you can reach your goals more efficiently.

5. Professional coaches can give you more correct knowledge and opinions immediately

When many people encounter fitness problems, most of them will turn to Baidu for help. However, there are different opinions on the Internet. It is better to find a trusted expert to answer your doubts immediately and give you advice. Not only can you save the time of asking around, but you can also get more correct answers that suit you. In addition, according to your training progress, the coach can also provide you with suggestions at any time, so that you have better training results.

Therefore, it is very necessary to hire a fitness coach for fitness exercise!

How long do the muscles need to rest after exercise

The rest time is to be judged according to whether the exercised parts are large muscle groups and small muscle groups.

Small muscle groups refer to:

1. Arms (forearm muscles, biceps, triceps, deltoids)

2. Abdominal muscles (rectus abdominis, internal oblique, external oblique)

The area of ​​the muscles in these two places is small. After exercising today, you need to rest for 24-48 hours before you can continue exercising.

Large muscle groups refer to:

1. The pectoral muscles (whole chest)

2. Back muscles (trapezius, teres minor, subganglion, teres major, latissimus dorsi, erector spinae)

3. Legs (biceps femoris, gastrocnemius, soleus, rectus femoris)

These three muscles are located in a large area. After exercising today, you need to rest for more than 48-72 hours before you can continue to exercise.

48 hours rest

After a local muscle training, you need to rest for 48 to 72 hours before the second training. If high-intensity strength training is performed, the 72-hour interval between two training sessions for local muscles is not enough, especially for large muscles.

The exception is the abdominal muscles. The abdominal muscles are different from other muscle groups. They must be stimulated frequently. You must practice at least 4 times a week, each for about 15 minutes; choose the three most effective exercises for you, and only do 3 groups, each Group 20-25 times, all to exhaustion; the interval between each group should be short, not more than 1 minute.

Extended information:

Bodybuilding nutrition: Bodybuilders need special nutrition to meet the high level of muscle repair and growth. Generally speaking, bodybuilders need more calories than ordinary people of the same height to maintain the energy required for training and muscle growth and to maintain protein synthesis.

The food energy level during the competition preparation period will be slightly lower than the energy level for normal maintenance of physiological needs, and combined with aerobic training to achieve the goal of fat loss. The proportion of food energy needed by bodybuilders from carbohydrates, protein and fat varies from person to person.

Carbohydrates are very important for bodybuilders. They provide the body with the necessary energy to participate in exercise and recovery. Bodybuilders need low-glycemic polysaccharides (Low-Glycemic Polysaccharides) and other slow-release carbohydrates. Compared with those with high glycemic index, sucrose and starch, their energy release is relatively slow.

Stable energy release is very important, otherwise the substance produced by high blood sugar will increase the body's insulin level sharply, which will induce the body to convert more energy into fat instead of storing it in muscles, and it should act on muscle growth. The energy in will also be wasted.

However, bodybuilders often consume some fast-digested sugars (usually pure glucose or maltose) after training, because this promotes the recovery of muscle glycogen in the muscles and is also conducive to protein synthesis in the muscles.

Reference source: Baidu Encyclopedia: Bodybuilding

What is the difference between bodybuilding and fitness?

1. The meaning of both

　　Bodybuilding

　　Through exercises, the muscles of various parts of the human body are developed and symmetrical, the physique is strong, and the artistic beauty of sculpture is rich.

　　fitness

　　Through movement exercises, people are healthy, their physique is strengthened, and life content is richer.

　　

　　2. Formation and Development

　 The ancient Greeks admired sports, regarded people who had not received formal sports training as uncultivated people, and gave lofty rewards to the winners in sports competitions-statues. The sculpture of "The Discus Thrower" is proof. People's worship of health to the pursuit of beauty is regarded as a noble cultural accomplishment and a leap and sublimation of artistic ideas. This is ancient bodybuilding.

At the beginning of the twentieth century, German sportsman Ouqin Sandao used his life's energy to create a scientific and systematic bodybuilding training method, and wrote a book to promote performances and organize competitions around the world, thus laying the foundation of modern bodybuilding. He is called the father of bodybuilding.　　

In the 1930s, American McFadden developed bodybuilding. After World War II, the Canadians Ben Wade brothers founded the International Bodybuilding Federation (IB FF). At this point, bodybuilding has formed a unique sport.

　　

　　3. Features and functions

　　Bodybuilding and fitness exercises are rich in content, diverse in methods and methods, equipment can be complex or simple, adaptable to a wide range, and have a broad mass base.

　　 1. Fitness. Through various ways of physical exercise, it is possible to improve the functional balance of internal organs, especially the cardiovascular system, and ultimately achieve the purpose of strengthening physical fitness.

　　 2. Bodybuilding. Use various equipment and various training methods to achieve the purpose of building muscles and bodybuilding.

　　

　　There are now two development trends in bodybuilding:

　　1. Fitness. The goal is to develop a well-proportioned and beautiful figure and improve physical health.

　　2. Competitive bodybuilding. Through scientific training, reasonable nutrition and adequate recovery, the muscles of the whole body are developed to the maximum.

　　Four, exercise methods

　　Item fitness

　　The equipment is mainly used by bare hands, the equipment is mainly used as auxiliary equipment, and the bare hands are used as auxiliary equipment

　　The exercise method is group-based, individual-based, individual-based, group-based

　　The practice method has more repetitions, light load, less repetitions, heavy load,

　　Exercise content according to different organ systems according to different body parts

　　Five, the relationship between the two

　　From the historical evolution point of view, fitness sports include the birth of bodybuilding, and the development of bodybuilding has improved fitness. The purpose of both is to enhance the people's physique, one focuses on a healthy body, the other focuses on a healthy physique. Therefore, both men and women, young and old, should perform fitness exercises as well as fitness exercises, so that our bodies are both healthy and fit, and achieve a harmonious unity of healthy and fit physique.

According to Baidu website www.5ifit.com

What is the difference between bodybuilding and fitness?

1. The difference in training purpose

Bodybuilding achieves the purpose of strengthening physical fitness through various ways of physical exercise, while bodybuilding uses various equipment and various training methods to achieve the purpose of building muscles and bodybuilding.

2. The difference in training effect

Fitness exercise makes people healthy, strengthens their physique, and enriches the content of life, while bodybuilding exercises make the muscles of various parts of the human body symmetrical, physique, and artistic beauty with a sense of sculpture.

3. The difference in training methods

Fitness athletes pay more attention to the overall appearance, so they will do more compound movements, while bodybuilding emphasizes the separation of muscles, so besides compound movements, it also needs a lot of "isolation training".

Please click to enter picture description

Extended information:

Nutritional supplement for bodybuilding training

Nutrition is essential for everyone, and those who engage in fitness training need 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. Supplement enough carbohydrates: during bodybuilding training, energy is mainly provided by glycogen. The carbohydrate intake can supplement glycogen, supply energy, and prevent muscle breakdown caused by training.

2. Supplement enough heat energy: muscle growth is to consume energy, without enough heat, it is impossible to ensure the normal growth of muscles.

3. Supplement high-quality protein materials: Protein is the cornerstone of muscle formation and the basis for muscle growth. Therefore, high-quality protein must be consumed 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.

Reference materials:

Baidu Encyclopedia-Bodybuilding

Baidu Encyclopedia-Fitness

What are the sports forms of fitness aerobics?

Aerobics can be divided into two categories: fitness and athletics.

Aerobics is a kind of aerobic exercise, which is characterized by a medium-to-low level whole body exercise that lasts for a certain period of time. It mainly exercises the practitioner's cardiorespiratory function and is the basis of aerobic endurance. Jumping aerobics has many benefits. It not only helps us to strengthen our body effectively, but also has the effect of losing weight. This kind of exercise weight loss method integrates bodybuilding and fitness. It is especially suitable for women and is loved by the majority of female compatriots.

1. The purpose of competitive aerobics is to train according to the rules and ultimately to participate in the competition. Competitive aerobics competitions include men's singles, women's singles, mixed doubles, three people (with no gender limitation), gymnastics, aerobic dance, aerobic pedals, cheerleading, etc. Competitive aerobics is prepared, trained and contested according to the requirements of the rules of competitive aerobics.

Its competition is composed of the following events: men's singles, women's singles, mixed doubles, three people (three athletes can choose their gender), integrated gymnastics (five athletes are not limited to gender), aerobic dance, aerobic pedal.

2. Fitness-oriented aerobics aims at fitness exercise. It can be used by people of different ages in society. It is created and edited according to the needs of the practice object, the movements are simple and easy to learn, the rhythm is a little slower, and the time varies from 5 minutes to 1 hour. Aerobics is a good fitness program to control weight gain quickly after middle age.

The popular aerobics at home and abroad can be roughly divided into 6 categories: series of aerobics compiled according to different ages; men and women aerobics compiled according to different genders; single, double and collective aerobics compiled according to the number of people; according to shaping and improving body Aerobics for posture and posture; aerobics for exercising various parts of the body; aerobics for exercising with bare hands or light equipment.

Extended information:

The general public's name for aerobics: aerobics, aerobics, aerobics, fitness dance, healthy dance, aerobics, aerobic dance, aerobics, etc.

Note for aerobic exercises:

1. The time must be very long. Most of these aerobic activities above 30 minutes can help us strengthen our own cardiopulmonary function, and also exercise our muscles.

We must pay attention to the rule of gradual and orderly progress when we first start to perform nutrition exercises. Because our body is not adapted to this exercise at the beginning, we must not sit for too long in the beginning of aerobics activities. After being suitable for this activity, it can be longer.

Before we do aerobic exercise, we should pay attention to some warm-up exercises, such as proper stretching of the body, especially the stretching of our lower limbs is very important. When the weather is relatively cold, the warm-up time is longer than the weather. It takes longer when it's hot, and we wear more clothes.

2. When we are doing aerobics, our body will sweat because of the large amount of exercise. If we sweat too much, it may wet the clothes we wear, so we are doing aerobics and exercise. Afterwards, we should change clothes wet with sweat in time to avoid catching cold, and especially after doing these exercises in air-conditioned rooms, we need to take a shower again.

If you are people who often do these aerobic exercises, you should pay more attention to your steps, especially to trim your toenails frequently, because we sweat a lot during summer sports, and it is very easy to breed between the toes and the nails. Bacterial.

3. When doing aerobics, you must choose suitable clothing. If you choose the wrong clothing, it will burden our exercise. For aerobics, fitness shoes must have thicker soles. , This can alleviate the shock caused by the impact of our steps and the ground, and some high-top shoes can be used, which can protect our ankles.

What is the purpose of fitness

The purpose of fitness is mainly two kinds: one is health and the other is fitness.

Fitness is a kind of sports, especially gymnastics involving bare hands or equipment. Gymnastics can increase strength, flexibility, endurance, coordination, and control the ability of various parts of the body to make the body strong. Fitness generally refers to various sports aimed at improving basic physical fitness and shaping a good body shape.

Fitness generally includes outdoor fitness and gym fitness; usually, people are used to divide exercise into three categories: machine exercise (anaerobic exercise), aerobic exercise, and stretching exercise; for these three types of exercise, it does not matter whether it is good or bad. However, in terms of improving physical fitness, each has its own advantages.

Extended information

the way

Fitness exercises can use a variety of freehand exercises, such as a variety of freehand aerobics, rhythmic gymnastics, shape gymnastics and various self-resistance movements. You can also use a variety of different sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weight lifting equipment, horizontal bars, parallel bars, ropes, rods and other gymnastic equipment, as well as spring tensioners, pulley tensioners, elastic bands and various special Strength training equipment such as comprehensive strength exercise racks, as well as aerobic training equipment such as power bicycles, steppers, flat treadmills, and rowing machines.

There are various ways of bodybuilding exercises, including a complete set of various free-hand gymnastics; also gymnastics with light equipment such as balls and bars. These are mainly used for women's bodybuilding training to lose weight, improve body shape, improve flexibility, and enhance Rhythm; there are many weightlifting exercises and other movements that can develop muscles in various parts of the body. These movements are mainly used for men and women to strengthen their physique and develop muscles, as well as for men and women bodybuilding training.

In order to achieve the purpose of physical fitness, special training methods are needed. For example, when using weightlifting equipment such as barbells to perform various movements, there are special requirements and arrangements in terms of the weight of the equipment, the method of movement, the number of sets, the number of times, and the speed of movement.

Reference source: Baidu Encyclopedia: Fitness

What are the fitness effects of bodybuilding?

As a fashion sport, bodybuilding is becoming more and more popular among young enthusiasts. Its fitness effects are mainly manifested in the following aspects:

A. Bodybuilding exercises can exercise muscles, increase muscle volume and muscle strength, improve the shape of the body, and make men stronger and women fuller.

B. Bodybuilding can have a good effect on the cardiovascular system, respiratory system, digestive system, etc. Bodybuilding can strengthen the myocardium, increase the heart capacity, and increase the elasticity of blood vessels, which is beneficial to the enhancement of the body's nutritional and metabolic functions. Bodybuilding can also increase the depth of breathing, and bodybuilding can also improve the function of the digestive system, because muscle activity consumes a lot of nutrients.

C. Bodybuilding can also adjust people’s mental state. After a period of exercise, I feel that my muscles have increased, my fat has been reduced, and my body shape has become symmetrical. There will be a sense of psychological satisfaction and victory, which makes people more confident in themselves. , I am more willing to show my physical beauty and love life more.

What is the difference between bodybuilding and bodybuilding both to build muscle?

If you observe carefully, you will find that many friends nowadays have begun to exercise their bodies through fitness. Indeed, the benefits of fitness are really too many. Saipu Fitness Coach Training Base today will mainly take stock of what benefits can fitness exercise bring to the body?

What are the hidden benefits of fitness exercise for the body? The development of science and technology and the progress of mankind promote people to explore more unknown things through their own efforts. The fast pace of work and the high pressure make the body overloaded with work every day. worse and worse. People began to develop healthy recipes and eat nutritious foods to replenish the energy lost in the body. As the saying goes: what to eat to replenish what is called diet therapy. But if it is paired with another more efficient and scientific method-fitness, the effect will be doubled!

A study carefully observed the influence of middle-aged people's fitness on the prevention of chronic diseases in the future. This research is still in progress. During the period, more than 18,000 adults’ fitness data were collected and tracked as they entered the old age. After evaluating and analyzing 40 years of data, the researchers found that those who exercise regularly between the ages of 30 and 50 are significantly less likely to develop chronic diseases when they live to the age of 70-85. The research is published in the Archives of Internal Medicine. Fitness seems to be able to resist heart disease and heart failure, which has long been a surprise. However, fitness can also reduce the risk of diabetes, kidney disease, and even Alzheimer's disease.

The editor recommends that adults set aside at least 20 minutes a day for moderate or vigorous exercise, such as brisk walking, jogging, cycling or swimming. If you want to receive more professional and systematic fitness exercises, you may wish to ask a personal fitness trainer to help you. To achieve a better fitness effect, the advantage of a personal fitness trainer is that it can formulate your own fitness plan for you according to your own situation, and match you with your own fitness recipe, which is scientific and healthy. Busy office workers may find it difficult to make time for exercise. But it seems that a small investment will bring many benefits to your health for decades to come. May wish, from now on, for your health, take a little bit of your precious time to exercise!

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Is the difference between fitness and bodybuilding the same thing?

When I first arrived at the gym, the coach arranged a training plan and began regular training. After half a year, I found my muscles bulged, my shoulders widened, my back became thicker, my chest muscles were developed, and the appearance of a handsome man appeared. I'm not happy because I don't like the body type of bodybuilders. I hesitated. I don't like it when I practice. If I don't practice, I will give up all my achievements.

Later, I searched a lot of fitness teaching materials on the Internet, and I think it is Frey's teaching materials that I want to learn. Just follow his method: handstands, push-ups, Indian depth, etc. After 3 months, I obviously felt that my body had undergone great changes and my muscles became smaller. But the strength has increased, the body coordination has improved, and the body has become more flexible. I think this is the result I want

Fitness plan

First group:

Dumbbell Squat 15-20RM (times) x 2 sets

Dumbbell Bird 10-12RM

Dumbbell single-arm rowing 8-12RM

Seated dumbbell elected 10-12RM

Sit-ups 15-20RM

Dumbbell curl 10-12RM

Dumbbell neck extension 10-12RM

Is the difference between fitness and bodybuilding the same thing?

Second Group:

Dumbbell scissors 10-15RM times) x2 sets

Dumbbell push up the chest 10-12RM

Upright dumbbell rowing 10-12RM

Dumbbell bend deadlift: 10-15RM

Supine kick exercise 15-20RM

Seated dumbbell alternating curl 10-12RM

Narrow push-ups 10-12RM

(The rest between the above actions is 60-90 seconds. The rest between actions is 90-160 seconds)

Diet:

1: Don't eat too fast

2: Eat small meals, high protein, and low fat

3: Eat more fruits and vegetables. Drink plenty of water

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Great Bodybuilding Tips For Beginners

Whenever you start a fitness program, you need to make full use of bodybuilding ideas and professional skills to help you enhance your fitness program. There are a lot of people around who have actually obtained excellent bodies, so they have a lot of information to provide to individuals who are looking for it. These bodybuilding techniques come from professionals who reveal certain parts of the human body and muscle training courses that bodybuilders often ignore or in many cases ignore.

When you are worried about bodybuilding, quantity is so important. Many people forget the skeletal muscles of the calf because they are too small. On the contrary, the calf is as important as other muscle tissues in the body. Don't forget those calf muscles, but also make them reach their full potential. When lifting the calf's skeletal muscles, keep a wide and slim posture.

Many people want to build their deltoid muscle mass because they are just one of the most famous muscle mass teams in the body. The delta is located in your shoulder area, allowing you to display the shape to scale. Making lateral increases can make your deltoid muscles perform more function, but when making these increases, lean forward slightly. It's normal to try to lean back slightly, but when you do, you won't be able to perform this muscle team fully effectively.

If you actually want to develop some firm muscle tissue quality, you may need some kind of supplement. Regularly get the most reliable results from healthy protein supplements. This helps brings the required energy into the body, which you will definitely need in certain strong, extreme, and long exercise sessions.

Law of progressive overload

Financial advantages of portable saunas

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good news! My weight is heavier than my colleague!

Choose exercise to increase muscle mass and body composition

It is recommended that you work with well-trained friends in the process of building muscles. Friends can provide motivation, fitness guidance, and support, which will definitely help you train to the maximum and focus on your goals. They can also make you aware of your limitations in advance and make your job more challenging than the limitations you may encounter yourself.

Good eating habits are important to bodybuilders. The best fitness secret we can give up is probably to stay hydrated and eat. Eat 3 full-size dishes every day. Instead, eat 5 or 6 small-size dishes that are healthy and packed with protein and carbohydrates. Carbohydrates will definitely consume your energy, and protein will definitely increase your fitness advantage.

When you participate in a muscle exercise program, always accept suggestions and ideas. Many people like to disclose the exact information they found. Fitness advice is everywhere, so keep an open mind and open ears. Hear what you are saying and make the most of this free assistance!

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5 kinds of fitness programs that are very important for beginners to get rid of mediocre training

Whether you go to any gym, you ask a person a little training time is: "What is your training program is ah". He will probably tell you: "chest, back, shoulders, arms, legs". (For ease of description, we refer to this plan as the "traditional plan" in the text)

Many bodybuilders have used this scheme for many years and have achieved fruitful results. However, ordinary fitness enthusiasts who use this plan all year round will cause many problems:

First: You do not have the high training intensity of professional bodybuilders, nor the high recovery threshold of them. It is wasteful to practice only one part each time you go to the gym. You can train multiple muscle groups at once.

Second: You always use the same planning model day after day, year after year, and you will probably feel bored without the enthusiasm for training.

Third: Once your body has fully adapted to a set of training patterns, you will find it difficult to make progress (strength and muscle growth are stagnant).

If you can keep an open mind and add something new to the training, then your body will also reward you.

Today I provide you with 5 different types of planning models. They are as effective as traditional plans (for beginners, even more effective). If you have never used these plans before, then congratulations, you will definitely benefit a lot!

Push/pull/leg

This plan is divided into 3 training days.

On the day of the push, train the chest and deltoid muscles, and their coordinated muscle: the triceps.

Train the back, trapezius, and their cooperating muscles: biceps on the day of pulling.

The last day is for all lower limb muscles. Most people's leg training days are generally stronger than the upper body, and they will be more fatigued on the leg training days, so we can intersperse the abdominal muscle training into the upper body according to our personal circumstances.

This training plan is very suitable for friends who don't have much spare time. If you use this training plan, you only need to schedule three training days a week. Remember to insert at least 1 rest day between the stretch training day and the leg training day, so as to avoid performing squat deadlifts when the torso and back are fatigued.

Upper body/lower body

If you want to increase the training frequency of each muscle group in your body, then the upper body/lower body differentiation will be the best choice for you! The traditional plan can only train one part once a week, which is far from enough for ordinary enthusiasts.

With upper body/lower body differentiation, you can train one muscle group at least twice a week. This means that you will train your upper body twice a week and your lower body twice a week. These two training sessions do not have to be exactly the same.

For example, you can arrange a high-intensity upper body training, the intensity of the other time can be appropriately reduced, and the training movements can also be different.

Upgraded version with differentiation

Day 1: Chest + Biceps

Day 2: Quadriceps + Hamstrings

Day 3: Rest

Day 4: Shoulder + Calf

Day 5: Back + Triceps

Day 6: Rest

This is somewhat different from traditional collocation differentiation. For example, we often train the triceps on the chest day. But in fact, your triceps have become very tired during the bench press. At this time, if you train your triceps, the effect will not be so good.

However, your biceps are still full of vitality at this time! At this time, you can almost take out 100% of the state to train your biceps. This differentiation mode can give your arms a better training quality, which is very suitable for those with weak arms.

The same goes for the back + triceps pattern.

Systemic differentiation

Whole-body differentiation is very beneficial for novices! Because novices have low weight, low training intensity, and quick recovery. Allows to stimulate the major muscle groups more frequently throughout the week, in this way, the overall strength and muscle mass can be increased faster.

If you are a newbie who has just entered the gym, using the traditional plan, the delayed soreness caused by one severe leg training is enough to make you move inconvenience within a week, and you will not be able to fully recover even after the next leg training. This greatly reduces the frequency of training and also reduces the frequency of triggering protein synthesis.

The whole body differentiation perfectly solves this problem. You only need to choose 1-2 actions for each body part. This will not cause too strong delayed soreness and recovery pressure and allows you to better between training sessions Progressive load.

This way you can train each body part 2-3 times a week. This method of reducing training capacity while increasing training frequency is very helpful for novices' recovery and progress.

When you are doing whole body differentiation training, you must pay attention to the balance of the movement and take into account all major muscle groups.

You need to consider every training session: horizontal push-pull movements, vertical push-pull movements, hip-dominant movements, quadriceps-based movements, and core-based movements. For example, a training session includes dumbbell bench press, pull-ups, seated press, bent-over rowing, goblet squats, dumbbell deadlifts, and planks.

Power differentiation and dimensional differentiation

This planning model is the most advanced of the five types that I have introduced, the ancients said; fish and bear paws cannot have both. But this training plan allows you to take into account both dimensions and strength!

The first two training sessions in a week are upper and lower body training. We learn from the training method of powerlifting, do 3-5 multi-joint compound movements with the heavier weight we can handle, and appropriately extend the rest time between movements. The explosive Olympic movement of hang clean is also very good...

For the remaining 2-3 training sessions in a week, we prefer bodybuilding training: shorter rest periods, 8-20 reps, and more isolated movements. We use this method to sculpt specific muscle groups. You can use this style to perform upper body/lower body training, or you can perform push/pull/leg differentiation training in the second half of the week, but the total training days of the week should be less than 5 times.

The problem with this differentiation method is that the training intensity is too high. If you are a raised hand, it is difficult for your body to adapt to this high-intensity training. But if you are an athlete with training years, try this training method. Although it is very difficult, it can make you further.

to sum up

If you use any training program for a long time, you will feel bored and slow down your progress. At this point, we must learn to change the training mode so that the progress can be sustained.

Today we provide you with 5 training modes. I hope you can master them flexibly and make appropriate adjustments according to your own conditions. You can add your own actions to this frame, and finally, I hope everyone can have a perfect body!

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