Teach you how to train to make muscles fuller. Building muscles is a technical job. If you want to build a strong muscular figure, you cannot do without the blessing of resistance training. If you want to make muscle lines clearer, you need to learn some correct skills. Let's take a look at how to teach you how to train to make your muscles fuller.
Teach you how to train to make muscles fuller. 1 stretching training is divided into two forms, namely dynamic stretching and static stretching. Dynamic stretching includes obvious action processes, such as trunk rotation, which can be carried out before and during strength training. On the contrary, when stretching statically, the body is motionless. This form of stretching should be done after the muscles and ligaments are fully warmed up, preferably during or immediately after strength training.
It turns out that there is a layer of connective tissue outside the muscle tissue, which tightly surrounds the muscle tissue (and around bones and joints), just like a bandage, limiting the growth of muscle blocks and expanding the connective tissue through extreme stretching training. Can create more space for muscle growth.
It is found that after three weeks of extreme stretching training, the triceps brachii, pectoralis major and quadriceps femoris of bodybuilders will look fuller, and other parts of the body will become fuller, although the changes are small.
After the strength training, Henry showed us the extreme stretching action of each muscle group. He kept each stretching posture for a minute or more, and he could feel his pain from his trembling and twisted expression.
Like other static stretching exercises, you don't need to do obvious movements when you stretch to the limit, just keep it for 60 ~ 90 seconds after you reach the correct position, and sometimes you can make some small adjustments.
A remarkable feature of extreme stretching training is pain. In the past, you may have been taught to avoid pain when stretching, but now we tell you to embrace pain, provided that you don't sprain your joints or hurt yourself. Of course, you really need to stretch your muscles to the point where you feel uncomfortable, and then keep that posture for at least 1 minute. Obviously, this feeling is not enjoyment.
The following are the extreme stretching training methods of Henry's various muscle groups.
quadriceps femoris
Henry put his left calf on a mat with his back to the mat and his left foot on the outside behind him, then put down his right knee and leaned back from his hip until he felt the greatest but tolerable stretch. As the stretching continued, he moved his left foot inward until his calf moved to the right behind his thigh, so as to stretch the quadriceps femoris from different angles.
Another effective way to stretch the quadriceps femoris is to hold the barbell bar fixed on the squat rack with your palm up, and the height of the barbell bar is the same as that of your hip. When the body descends, push your knees forward to the bottom of the barbell bar until you reach the maximum hip-lifting squat position, then straighten your arms and lean backwards to the maximum, and keep this position for 60 ~ 90 seconds.
biceps femoris
Sit at the bottom of the downward sloping bench, put one cheek on the sloping bench, bend the other leg aside, press the upper body leg forward, and keep the face almost touching the knee for 60 ~ 90 seconds after reaching the tolerable maximum stretching limit. After stretching one leg, change to the other.
You can also stretch the biceps femoris with the usual leg press action, with one leg on the shelf and the other leg standing straight, and then lean forward in leg press. The higher your feet are, the greater the tensile strength will be.
shank
The calf does not need to be stretched after strength training, because it has been fully stretched during strength training. During strength training, you can fully lower your heel to fully stretch your cheekbones, and then keep the maximum stretching for 10 ~ 15 seconds, and then lift your heel.
hard-working
After back training last year, we saw Henry pull up his back muscles on the pull-up frame, keep the peak contraction until he couldn't hold on, then drop to the lowest point and fully stretch his back muscles until he was exhausted.
This year, in order to increase diversity, he demonstrated a different extreme back stretching method: his left side was close to a fixed vertical support, he held his right arm over his head and held the support, then twisted his torso away from the support until he reached the maximum stretch he could bear, then kept it at least 1 minute, and then moved to the other side.
chest
When stretching his chest, Henry lay on an upward inclined bench press, and then slowly lowered two 80-pound dumbbells from the highest position of the bird to the lowest position with his palm, keeping the chest muscles stretched to the maximum extent until he couldn't hold on, and threw the dumbbells on the floor. This stretching action can also be done on a flat bench or a downward sloping bench. Choose a weight that is equal to or slightly larger than the weight you used when you officially released the birds.
Henry also demonstrated another chest expansion. He raised his forearm above his head and leaned against a vertical shelf. Then lean forward as far as possible to stretch the unilateral pectoral muscle, keep the maximum stretching state 1 minute, and then change the other hand.
Flat explosion
Turn your back to the high end of a downward sloping bench, clamp your feet, insert your right hand into the middle of the circular pad, then squat down as much as possible, twist your body to the left as much as possible until your shoulders feel the maximum stretch, hold it for 1 minute, and then change your arms.
triceps brachii
Henry held a 50-pound dumbbell, raised it above his head, then kept his elbow still, lowered it to the maximum at the back of his head, and then kept stretching extremely 1 min.
Another way is to slowly sink to the deepest position at the end of the parallel bars by using the flexion and extension posture of the parallel bars arms. Be sure to slow down, hold your head up and hold your chest high, and try to maintain the stretching time after reaching the maximum stretching state.
biceps brachii
Grab a vertical shelf at shoulder height, keep your arm straight, then rotate your torso in the opposite direction, stretch your biceps to the maximum until you can't hold on 1 s, and then change your other arm.
Another stretching method of biceps brachii is very similar to the stretching action of two arms and two shoulders. Keep your arms straight up, hold the barbell bar fixed on the squat frame behind your back with your palms up, and then sink into a squat posture, with your body center of gravity as low as possible, and keep the stretching force on your biceps brachii for about 60 seconds. You can increase the stretch by squatting lower or putting the barbell higher.
Teach you how to train to make muscles fuller. 2 1. Eat less carbohydrates at night.
Carbohydrate should be supplemented during the day and before and after fitness, but the intake of carbohydrate should be reduced at night, especially after 20 o'clock, the metabolic value of physical activity decreases, and the body is easy to release insulin and accumulate fat.
Don't eat too much carbohydrate staple food before going to bed. You can eat some complex carbohydrates and coarse grains for dinner, and eat less fine carbohydrates. In particular, we should quit all kinds of high-sugar foods, such as cakes, milk tea, chocolates, etc., so as to avoid fat accumulation and make muscles stand out faster.
Step 2 eat more fish
Muscle growth and repair need the support of amino acids, which are obtained from protein food. Various tuna and salmon can supplement the body with high-quality protein and healthy fat, which is helpful for muscle synthesis and hormone secretion.
Usually, you can eat some fish properly for lunch and dinner, and pay attention to keep the fat steamed, so as to control the calories of fish and maintain the nutrition of food.
3. Progressive load training
Muscle building requires weight-bearing training, but the weight-bearing level is not static. You can start with low-weight training at first, and pay attention to the action standard.
However, if you want the muscle lines to become obvious, you need to increase the load and give the muscles greater stimulation on the premise of being familiar with the action standards, so as to enhance the muscle dimension and avoid the fitness from falling into the bottleneck period.
4. Control the number of aerobic exercises.
During muscle building, the number of aerobic exercises should be controlled, no more than three times a week and no more than half an hour each time. Long-term aerobic exercise can help you control body fat rate and improve physical endurance, but it will affect muscle growth.
When choosing aerobic exercise, you can gradually improve the intensity of exercise and choose high-intensity training, such as HIIT interval training, variable speed running, skipping and so on. These exercises can burn fat quickly, exercise muscles at the same time, and improve the explosive power and sports ability of the body.
Step 5 eat more cruciferous vegetables
Cruciferae vegetables include Chinese cabbage, Chinese cabbage, rape, cabbage, mustard, Chinese cabbage, cabbage and other foods. These vegetables are rich in vitamins, dietary fiber and flavonoids, which can maintain the acid-base balance in the body, provide a variety of health protection for the human body and improve the testosterone level. The increase of testosterone level can promote muscle growth and increase muscle acceleration.