How to build a better muscular body in a short period of time? You must master the seven secrets of iron training.
First of all, large weight, low frequencyIt is an effective way to improve muscle strength. By using larger weights, the muscles are stimulated more, which promotes muscle growth and strength. At the same time, in order to protect the body from injury, a low number of reps is also necessary, and it is generally recommended to do between 8-12 reps.
Secondly, slow speed. In the process of iron training, the quality of the movements should be focused on rather than the quantity. We need to slow down the speed of the movement, slowly lift and then slowly put down, and do more concession exercises, so that we can better control the muscles, so that the muscles are stimulated more deeply, so as to promote muscle growth more effectively.
Third, the peak shrinksPeak contraction refers to holding the muscles for a few seconds when they are at their most tense to better stimulate muscle growth.
Fourth, train more large muscle groups. Fitness should focus on the training of large muscle groups, including chest muscles, back muscles, buttocks and legs, etc., the training of these muscle groups can drive the development of small muscle groups together, which is very important for the shaping of the overall body.
Fifth, supplement protein after trainingCan help muscles recover and grow better. Protein is the main building block of muscles, so supplementing protein (protein powder, boiled eggs, chicken breast, etc.) after training can help synthesize muscles and improve muscle building efficiency.
Sixth, it is also very important to take a 48-hour break. Strength training is different from aerobic exercise, muscles cannot be exercised frequently every day, and muscle growth and recovery take time, so after each muscle is trained, it should be at least 48 hours apart before starting the next round of training, which can effectively improve muscle building efficiency.
In the end, it's better to take it lightly than to fake。In the process of muscle building training, do not blindly pursue large weights, if the action is deformed or not in place, it is easy to have muscle strain, low fitness efficiency.
We should always maintain correct posture and movements, avoiding force and body shaking, which not only better stimulates the target muscles, but also reduces the risk of injury.