How to train muscles

Nowadays, people have much higher requirements for their body shape than before. Not only do they require themselves to have a relatively thin body, but they also need to have a certain amount of muscles. However, this is only limited to male friends. They all want to have a relatively strong body, but having such a body requires a lot of effort, so let us learn together how to better train muscles.

Relaxation between sets: Stretch and relax after each set of movements. This can increase blood flow to the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

Train the large muscle groups more often: Train the large muscle groups of the chest, back, waist, hips, and legs more often. This will not only make the body strong, but also promote the growth of muscles in other parts of the body. Some people, in order to make their arms thicker, only train their arms without training other parts of the body, which will make the growth of their biceps very slow. It is recommended that you arrange some large-scale compound movements using heavy weights, such as heavy squats, which can promote the growth of muscles in all other parts of the body. This is extremely important, but sadly at least 90% of people do not pay enough attention to it and therefore fail to achieve the desired results. Therefore, the five classic compound movements of deadlift, squat, bench press, push-up and pull-up should be arranged more in the training plan.

Eat protein after training: Protein demand reaches its peak 30 to 90 minutes after training, and protein supplementation is most effective at this time. But don't eat right after training, wait at least 20 minutes.

Rest for 48 hours: After a local muscle training, you need to rest for 48 to 72 hours before you can do the second training. If you are doing high-intensity strength training, 72 hours between two local muscle training sessions is not enough, especially for large muscle masses. However, the abdominal muscles are an exception. Unlike other muscle groups, they must be stimulated frequently. They should be trained at least 4 times a week, each time for about 15 minutes. Choose three exercises that are most effective for you, do only 3 sets, 20-25 times in each set, and do them until exhaustion. The interval between each set should be short, no more than 1 minute.

It is better to be light than to be fake: this is a secret that is not a secret. Many people who are new to bodybuilding pay special attention to the weight of the exercises and the number of movements, and do not pay much attention to whether the movements are deformed. The effectiveness of bodybuilding training depends not only on the weight of the weight and the number of movements, but also on whether the muscles being trained are directly subjected to force and the degree of stimulation. If the movements are deformed or not in place, the muscles to be trained will not be stressed or will only be partially stressed, the training effect will be small or even deviate. In fact, among all the rules, the correctness of the action is always the most important. It is better to lift a lighter weight with correct form than to lift a heavier weight with incorrect form. Don't compare yourself to others, and don't take the ridicule of the gym to heart

In the article, we have learned how to better train muscles. We should not be too anxious about muscle training. It is something that requires long-term persistence, and we cannot compare ourselves with anyone. Otherwise, our self-confidence will decline and we will become lazy.