Trained in a fit and muscular, build a healthy body is the pursuit of many men, but for just stepped into the ranks of my friends, fitness, fitness nutrition errors in some of the reef is like a month, and the "water" in the novice, If you pay attention to avoid, it is easy to "grounded", not only fail to fit the purpose of increasing muscle, but also detrimental to health.
Reef 1: re-training not only re-nutrition
Many fitness enthusiasts eager to sweat in the gym saw fit, one could not wait to go to the gym bench, curl ... ... that turn out to be greater the more strength, increased muscle the better, but often overlooked another key muscle factors - nutrition. There is a fitness industry jargon is called "muscle fitness training by half and half by eating", which indeed is a popular summary of experiences. "Practice" refers to scientific practice, "eat" refers to the nutrient supplement.
The first Olympic Games in 1965, Mr. Larry Scott, said: "Fitness 90% from the nutrition," this sentence makes sense. Just like people to tear down the low cottage, and then cover the tall buildings, as muscle is damaged and rebuilt in the first end to a process of Recovery. Do not have enough raw materials can not build tall buildings, there is no reasonable nutritional supplements are also difficult to obtain muscle growth. It is reasonable to eat it? Fitness trainers can refer to the daily diet with this formula, namely: moderate low-fat food protein food with high carbohydrate foods together.
Reef 2: eating more meat and muscle length
Muscle growth requires adequate intake of raw materials, so many people have such an error - "A long multi-muscle meat." Indeed, the growth of muscle protein material, in order to meet the muscle growth, protein intake required to reach 1.6-2 g / kg body weight / day, but these proteins simply rely on the meat to obtain, the resulting "product" may be excessive fat intake, ultimately no longer Daoshi muscle fat long one. So be sure to choose the right foods to supplement the protein, on the one hand in the daily diet to choose low-fat meat foods such as skinless chicken breast, lean beef, fish and other meat, egg white is a good choice; other On the one hand, then the economy can be allowed to take some professional classes of protein powder nutrition, effective fitness enthusiasts to help increase muscle and not fat.
Reef 3: the better protein supplement
Some fitness who mistakenly believe that "Since the muscle protein is an important raw material, so the more you eat beneficial to muscle." Proved, this is really a beautiful error! Muscle's protein requirements do better than the average person, who is general muscle 1.6-2 grams per kilogram body weight per day of protein can fully meet the needs, and redundant human protein can not be used. On the contrary, excess protein from a medical standpoint is harmful, will increase the burden of human liver and kidney and long-term high-protein diet can cause liver and kidney dysfunction; In addition a large number of proteins in the metabolic process will generate many toxic waste, causing fatigue occurred earlier, reduced training.
Reef 4: neglect of vegetables, fruits, supplementary
Many people tend to notice additional muscle sufficient energy and protein, and for vegetables and fruits to add is not so seriously, and that these foods muscle no significant role not realize that so many fitness enthusiasts muscle ineffective reasons. Vegetables, fruits, rich in vitamins and minerals for muscle Games consume a large amount of vitamins and minerals, if not effectively complement, it is easy to cause the disorder of energy and metabolism, body fatigue.
More importantly, some fruit and vegetables in vitamins and minerals, such as boron, zinc and Vc can promote oxidation, strength training can effectively remove the body caused by excessive oxidative substances, thereby protecting the muscle cells, promote fatigue recovery.
Reef 5: bedtime snacks help to increase muscle
Many primary muscle lovers, especially relatively thin muscle body who, in order to make their muscles quickly grew up, like bedtime snacks. However, after a period of time will find themselves no change in muscle circumference, the thickness of the belly is growing, which makes them very upset very confused. The reason is very simple, eat more before going to bed, sleep, body metabolism has slowed down, the heat consumption can not afford to, is bound up into fatty deposits.
What time snacks that contribute to muscle it? First of all, before each exercise for 30 minutes to an hour to eat some cake, bananas and other food products, to ensure energy supply during exercise; Second, we must seize every exercise within 30 minutes after the end of this nutritional supplement of the "golden period", this time is the synthesis of muscle during the most exuberant, add one or two eggs or a scoop of protein powder to help injured muscles and tissues and muscle repair and reconstruction alleviate pain and other symptoms.
2010年7月29日星期四
2010年7月28日星期三
How to Fitness at home
Buy a dumbbell, but do not buy a treadmill, when you bought, you take him on it just to see when the TV with a -----. The conditional can also purchase a gantry --- it can exercise many parts, no need to buy a multi-functional fitness ---- useless!
Here's what the various parts of the body dumbbell workout methods:
Separate to train with dumbbells action (mainly the following parts of training movement a> chest 2> Back 3> Shoulder 4> brachial 3 5> brachial 2 6> leg):
A chest
1. Lying elected: the thickness of pectoralis major and chest training groove.
Action: Two hand-held supine dumbbell bench, dumbbell placed on the shoulder, palm facing up, the push to arm dumbbell extension, pause, and then recover slowly. Tip: the push and were curved down to pectoralis major muscle is fully contracted and fully extended.
2. On the ramp elected: training on the major pectoral muscle.
Action: Action Tips and supine choose the same, difference is transferred to the bench face angle of 30 ~ 40 degrees, oblique lie above do.
3. Supine birds: the main training center chest ditch.
Action: supine bench, two hand-held dumbbells, palms contrast, the natural extension in the chest, arms above the elbow to the side arms micro dumbbell delegated to the lowest point arc, chest fully extended, the chest muscle contraction force to arms arc the move to restore.
4. Supine straight arm pull-up: chest expansion, training pectoralis major, serratus anterior muscle of the best action.
Action: shoulder sit cross-bench, feet forward, hands clenched in the chest at the top end of the dumbbell, dumbbell shoulder axis will slowly put to (down) head back (feeling chest and thorax extension), put limits to mention Pull dumbbell to restore.
Note: To prevent damage, not too fast pace of the decentralization process.
Second, the shoulder
1. Elected: deltoid training before the main beam, the beam and after the beam.
Action: seated, holding dumbbells in both lateral, outreach elbows, palms forward, to push dumbbell to the highest point of the arc, pause, slow control dumbbell according to the original line (arc) reduction. Tip: can also be done standing, arms at the same time to do one-arm rotation can be done.
2. Lateral Raise: The main training deltoid muscle in the beam.
Action: Two hand-held dumbbells perpendicular to the front legs, body slightly forward, and bend your elbows, lift the dumbbells on both sides of the high bridge until you come to the deltoid muscle at the "peak contraction" bit, Pause, then slowly restore shoulder muscle control. Can also be done one arm, arms rotation.
3. Leaned over Lateral Raise: the main beam after deltoid training.
Action: Two hand-held dumbbells, palms relative, bent knees, body stability, and arms to both sides on the move, and then slow to restore control.
4. Shrug: The main train trapezius.
Action: Two hand-held dumbbells perpendicular to the lateral knee peg-leg, upper body micro-forward, fully on the shoulders raised, the trial acromion lobe touch, pause, and then slow to restore control.
3, back
1. Leaned over arms row: the main train the latissimus dorsi.
Action: Micro-bent knees, holding dumbbells in each hand, hanging in the body before the bottom, to the contraction of latissimus dorsi muscle to the elbow and shoulder pulling dumbbells or slightly higher
Above the shoulder position, pause, and then the tension control latissimus dorsi dumbbell slowly restored. Note: Boat mainly in the latissimus dorsi muscle contraction stretching, upper body should not elevation, to avoid leveraging.
2. Leaned one arm rowing: The main training back outside and lower back.
Action: holding dumbbells, palms inward, the other hand support the location of the ipsilateral leg knee implant to stabilize the body. Will be referred dumbbell waist position (Back full contraction), pause, and then controlling slow reduction (fully stretched back muscles), finish the side for other side to do.
3. Straight leg dead lift: The main train lower back, gluteus maximus and biceps femoris.
Action: hold dumbbells in each hand hanging in front of body, feet of natural opening, shoulder width, legs straight, back straight, body flexion, the rise until the upper body is about parallel to the ground. Then forced to make under the upper body to restore back muscle contraction. NOTE: To maintain tension, the body flexion dumbbells do not touch the ground. Action should not be too fast.
4, biceps
1. Alternating Curl: The main training biceps, biceps isolated.
Action: sitting (or standing), both hands hanging on the lateral dumbbell, palm relative, elbows by your sides. To the elbow as the fulcrum, curl up, and forearm supination the palm facing up, move to the highest point of tightening biceps, pause, and then control the reduction. Rotation to do.
2. Ideas Curl: The main train biceps muscle peak.
Action: standing, upper body the natural flexion, a hand-held dumbbells perpendicular to the body before the upper arm posted by ipsilateral knee or leg. The other hand bent ipsilateral knee or leg, stabilize the body. Dumbbell curl arm up to the highest point so that the contraction of the biceps to the limits, pause, and then recover slowly.
3. Scoliosis quote: The main training brachialis and forearm muscles.
Action: sitting (or standing), holding dumbbells in each hand hanging at the sides of body, palm relative, close lateral upper arm, elbow as the fulcrum, forced upward curl to the highest point, pause, and then recover slowly. Tip: arms may also be done, there can be alternate to do.
5, triceps
1. Neck arm flexion and extension: the main train triceps.
Action: sitting (or standing), two-hand dumbbell at one end in the back of the neck at the top, palm forward, upper arm fixed to the elbow as the fulcrum to do bent arm extension. Tip: arms may also be done, there can be alternate to do.
2. Bent arm flexion and extension: The main training the upper triceps.
Action: bent, feet before and after the opening into a lunge with one hand and knee stability and body support front legs and another holding dumbbells, upper arms close to sides of body. Triceps Push back at the top of outriggers to forearm parallel with the ground, so that ultimate triceps contraction, pause, and then recover slowly.
6, leg
1. Squat: The main training the thigh muscles and gluteus maximus.
Action: hold dumbbells in each hand lateral, or dumbbell placed slightly higher than the shoulder position, control stability, the natural opening about two feet shoulder width, was micro-eight shaped feet, chest, back tightening. Knee squat to the lowest, and then forced contraction Dunqi thigh reduction.
2. Stride squatting: The main training gluteus maximus, biceps femoris and quadriceps.
Action: Two hand-held bell feet of natural opening, a step forward in the right foot, knees, hind leg knee almost close to the ground, into a scissors-lunge squatting. After the completion of the required number of one leg for another leg before the cross to do.
3. Prone hamstring quote: The main training biceps femoris.
Action: prone on a bench, feet clip dumbbell or dumbbell tied to his ankle, the leg hanging, his hands hold stool side, legs straight. And biceps femoris force, and bend their legs, to the highest point so that the biceps femoris muscle in a "peak contraction" position, pause to biceps femoris slow controlled tension reduction.
7, leg
Standing on one leg toes: The main training calf.
Action: dumbbell in one hand, one hand on fixtures, standing on one foot before the foot pedal, the heel under the bottom out as far as possible, bring another Tui Quxi leg. Small leg muscle contraction force to bring the highest point of the heel, pause, and then recover slowly. Alternating legs do.
If If you still do not understand the DVD P90X recommend you look at the disc, can give you a good idea
Here's what the various parts of the body dumbbell workout methods:
Separate to train with dumbbells action (mainly the following parts of training movement a> chest 2> Back 3> Shoulder 4> brachial 3 5> brachial 2 6> leg):
A chest
1. Lying elected: the thickness of pectoralis major and chest training groove.
Action: Two hand-held supine dumbbell bench, dumbbell placed on the shoulder, palm facing up, the push to arm dumbbell extension, pause, and then recover slowly. Tip: the push and were curved down to pectoralis major muscle is fully contracted and fully extended.
2. On the ramp elected: training on the major pectoral muscle.
Action: Action Tips and supine choose the same, difference is transferred to the bench face angle of 30 ~ 40 degrees, oblique lie above do.
3. Supine birds: the main training center chest ditch.
Action: supine bench, two hand-held dumbbells, palms contrast, the natural extension in the chest, arms above the elbow to the side arms micro dumbbell delegated to the lowest point arc, chest fully extended, the chest muscle contraction force to arms arc the move to restore.
4. Supine straight arm pull-up: chest expansion, training pectoralis major, serratus anterior muscle of the best action.
Action: shoulder sit cross-bench, feet forward, hands clenched in the chest at the top end of the dumbbell, dumbbell shoulder axis will slowly put to (down) head back (feeling chest and thorax extension), put limits to mention Pull dumbbell to restore.
Note: To prevent damage, not too fast pace of the decentralization process.
Second, the shoulder
1. Elected: deltoid training before the main beam, the beam and after the beam.
Action: seated, holding dumbbells in both lateral, outreach elbows, palms forward, to push dumbbell to the highest point of the arc, pause, slow control dumbbell according to the original line (arc) reduction. Tip: can also be done standing, arms at the same time to do one-arm rotation can be done.
2. Lateral Raise: The main training deltoid muscle in the beam.
Action: Two hand-held dumbbells perpendicular to the front legs, body slightly forward, and bend your elbows, lift the dumbbells on both sides of the high bridge until you come to the deltoid muscle at the "peak contraction" bit, Pause, then slowly restore shoulder muscle control. Can also be done one arm, arms rotation.
3. Leaned over Lateral Raise: the main beam after deltoid training.
Action: Two hand-held dumbbells, palms relative, bent knees, body stability, and arms to both sides on the move, and then slow to restore control.
4. Shrug: The main train trapezius.
Action: Two hand-held dumbbells perpendicular to the lateral knee peg-leg, upper body micro-forward, fully on the shoulders raised, the trial acromion lobe touch, pause, and then slow to restore control.
3, back
1. Leaned over arms row: the main train the latissimus dorsi.
Action: Micro-bent knees, holding dumbbells in each hand, hanging in the body before the bottom, to the contraction of latissimus dorsi muscle to the elbow and shoulder pulling dumbbells or slightly higher
Above the shoulder position, pause, and then the tension control latissimus dorsi dumbbell slowly restored. Note: Boat mainly in the latissimus dorsi muscle contraction stretching, upper body should not elevation, to avoid leveraging.
2. Leaned one arm rowing: The main training back outside and lower back.
Action: holding dumbbells, palms inward, the other hand support the location of the ipsilateral leg knee implant to stabilize the body. Will be referred dumbbell waist position (Back full contraction), pause, and then controlling slow reduction (fully stretched back muscles), finish the side for other side to do.
3. Straight leg dead lift: The main train lower back, gluteus maximus and biceps femoris.
Action: hold dumbbells in each hand hanging in front of body, feet of natural opening, shoulder width, legs straight, back straight, body flexion, the rise until the upper body is about parallel to the ground. Then forced to make under the upper body to restore back muscle contraction. NOTE: To maintain tension, the body flexion dumbbells do not touch the ground. Action should not be too fast.
4, biceps
1. Alternating Curl: The main training biceps, biceps isolated.
Action: sitting (or standing), both hands hanging on the lateral dumbbell, palm relative, elbows by your sides. To the elbow as the fulcrum, curl up, and forearm supination the palm facing up, move to the highest point of tightening biceps, pause, and then control the reduction. Rotation to do.
2. Ideas Curl: The main train biceps muscle peak.
Action: standing, upper body the natural flexion, a hand-held dumbbells perpendicular to the body before the upper arm posted by ipsilateral knee or leg. The other hand bent ipsilateral knee or leg, stabilize the body. Dumbbell curl arm up to the highest point so that the contraction of the biceps to the limits, pause, and then recover slowly.
3. Scoliosis quote: The main training brachialis and forearm muscles.
Action: sitting (or standing), holding dumbbells in each hand hanging at the sides of body, palm relative, close lateral upper arm, elbow as the fulcrum, forced upward curl to the highest point, pause, and then recover slowly. Tip: arms may also be done, there can be alternate to do.
5, triceps
1. Neck arm flexion and extension: the main train triceps.
Action: sitting (or standing), two-hand dumbbell at one end in the back of the neck at the top, palm forward, upper arm fixed to the elbow as the fulcrum to do bent arm extension. Tip: arms may also be done, there can be alternate to do.
2. Bent arm flexion and extension: The main training the upper triceps.
Action: bent, feet before and after the opening into a lunge with one hand and knee stability and body support front legs and another holding dumbbells, upper arms close to sides of body. Triceps Push back at the top of outriggers to forearm parallel with the ground, so that ultimate triceps contraction, pause, and then recover slowly.
6, leg
1. Squat: The main training the thigh muscles and gluteus maximus.
Action: hold dumbbells in each hand lateral, or dumbbell placed slightly higher than the shoulder position, control stability, the natural opening about two feet shoulder width, was micro-eight shaped feet, chest, back tightening. Knee squat to the lowest, and then forced contraction Dunqi thigh reduction.
2. Stride squatting: The main training gluteus maximus, biceps femoris and quadriceps.
Action: Two hand-held bell feet of natural opening, a step forward in the right foot, knees, hind leg knee almost close to the ground, into a scissors-lunge squatting. After the completion of the required number of one leg for another leg before the cross to do.
3. Prone hamstring quote: The main training biceps femoris.
Action: prone on a bench, feet clip dumbbell or dumbbell tied to his ankle, the leg hanging, his hands hold stool side, legs straight. And biceps femoris force, and bend their legs, to the highest point so that the biceps femoris muscle in a "peak contraction" position, pause to biceps femoris slow controlled tension reduction.
7, leg
Standing on one leg toes: The main training calf.
Action: dumbbell in one hand, one hand on fixtures, standing on one foot before the foot pedal, the heel under the bottom out as far as possible, bring another Tui Quxi leg. Small leg muscle contraction force to bring the highest point of the heel, pause, and then recover slowly. Alternating legs do.
If If you still do not understand the DVD P90X recommend you look at the disc, can give you a good idea
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