Novice keep in mind a few muscle enhancement methods, stimulate muscle growth, improve fitness efficiency!

More and more people are eager to build a strong muscular body through fitness, but the cultivation of good body is not so easy. Fitness should also choose the right method, muscle carving needs to eat, practice, sleep correctly, if you are wrong, the training effect will be low, and may harm your health. In the end, some people can only stop training with heavy muscle. Some people just practice do not eat, muscles do not absorb enough nutrition, can not grow full, strong up, will appear more withered. < / P > < p > at the beginning of fitness training, we can divide the body into upper body muscle group and lower body muscle group instead of subdividing each muscle group. Exercise the upper body one day, exercise the lower body muscles one day, rest one day, and train about four times a week. < / P > < p > at the beginning, novices need to master the movement standard, rather than excessive pursuit of weight. We need to activate the muscle group with the correct movement track, and then gradually increase the weight, so as to promote the development of the whole body strength and muscle group. The target muscle group also has enough time to repair, so that the training method is more efficient. At the beginning of training, we should focus on compound movements rather than isolated movements. Compound movement can promote the development of more than two muscle groups of the body, and the efficiency of muscle augmentation will also be improved. < / P > < p > when absorbing and carrying out upper body muscle group training, we can choose pull-up, push up, bow rowing, push, hard pull and other complex actions. When training lower body muscle group, we can choose deep squat, hip push, Bulgarian squat, leg lift, and leg clamping with equipment. 12-15rm is recommended for each action, 3-4 groups for each action, and the interval time between groups is 45-60 seconds. < / P > < p > if you are more interested in abdominal muscle lines, you can choose a group of abdominal abuse training every other day, choose 4-6 movements, carve abdominal line, multi meal diet, and supplement sufficient protein < / P > < p > during muscle strengthening training, the caloric requirement will be increased than usual, we need to increase the heat intake by 10% – 15%, and achieve a clean diet, reduce unnecessary fried food and high sugar content food Eat more natural and less processed food. When you gain muscle, the body’s demand for protein will be more vigorous, we need to increase the intake of protein, multi meal diet can improve the absorption rate of protein. < / P > < p > we should choose high-quality protein food, such as protein powder, eggs, chicken breast, tuna, salmon, fresh shrimp, dairy products, milk, etc. 30 minutes before and after training can be supplemented with appropriate amount of protein and carbon water, which helps muscles absorb nutrition and repair. If you stay up late, it will increase the muscle growth rate, which is very important if you stay up late. When you enter deep sleep, the body will release leptin, testosterone, promote muscle synthesis, inhibit the growth of fat. Avoid staying up late and go to bed at 23 o’clock. Enough rest will make you energetic and energetic the next day, and the muscle recovery speed will also be accelerated! Cai Shaofen stopped pregnancy for the first time. The 4 indexes on the B-ultrasound sheet in the early pregnancy were used to see whether the fetal development was good or not