How to control muscle movement

Nowadays, many friends want to have a good body of muscles, so that they will look more stylish, especially when they wear clothes, they will feel that their figure is particularly good. Male friends are very eager for muscles, and there are many ways in our lives that can help us achieve the effect of muscle training, so how do we control muscle movement?

If the total amount of aerobic exercise exceeds 2 hours a day, leucine will be depleted, which will hinder muscle growth. Therefore, if you want to train your muscles, try not to do aerobic exercise. For fat loss, use interval exercise of 30 to 40 minutes. If you do aerobic exercise, control it within 1 hour a day. In fact, it is not so strict at the beginning, because the muscles are not large in size, and the human body resources are relatively sufficient. If you exercise every day, a lot of muscles will grow, and it will be very obvious in the later stage. The muscle volume is already very large, and the resources consumed just for recovery are several times more than at the beginning. If the "super recovery" process of growth is not sufficient, no matter how much muscle you exercise, it will not grow, because your recovery ability growth is limited, and the muscle volume you need to maintain is large, and the resources consumed are large, you need to pay attention to extending the rest time, supplementing more nutrition, strictly controlling aerobic exercise, etc. However, is it really necessary to be an amateur? If you want to maintain a body of "delicate" muscles and dare not do too much aerobic exercise, it is best to take a "compromise" solution. Try to expand the volume of dazzling muscles, such as chest muscles, shoulders, and appropriate back muscles. For example, use strength training instead of muscle training for the legs, saving resources to ensure strength and focus on the muscles in the shapely parts.

Fact: Combining aerobic exercise with strength training is the best way to keep body fat at an ideal level. Many people mistakenly believe that aerobic exercise alone is most effective for controlling and reducing body fat for two reasons. ⑦ Aerobic exercise first consumes fat, while strength training consumes sugar stored in the body: ② Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than strength training of the same duration. Strength training, which requires rest between each set, consumes much fewer calories.

Indeed, during aerobic exercise, the body uses stored body fat as fuel; in fact, glycogen in the body (in the blood, muscles and liver) is also consumed at the same time. Studies show that during the first 20 minutes of moderate-intensity aerobic exercise. (reaching an intensity of 65% of the maximum heart rate), the body consumes mostly glycogen. Yes, a 45-minute aerobic workout burns more calories than a similar amount of strength training (at the same intensity). However, those who have increased their muscle mass will have a higher resting metabolic rate, so even when they are resting, the calories they consume in a day will also increase significantly. It is estimated that for every 0.5 kg of muscle gain, the body can consume an additional 50 to 100 kcal of calories per day. For a person who has gained 5 kilograms of muscle, this means burning 500-1000 kcal more per day, or 3500-7000 kcal more per week.

The reason is this: aerobic exercise can achieve the purpose of burning calories, but it cannot increase the metabolic rate for a long time. Although strength training cannot increase heart rate for a long time, it increases the total muscle mass, thereby increasing the metabolic rate and allowing people to consume more calories even when resting. That's why combining aerobic exercise with strength training is the best way to lose weight.

The above is an introduction on how to control muscle movement. Although training muscles is very stylish, you also need to pay attention to movement control during the exercise process, otherwise it is easy to strain your muscles. Being impatient for quick results will only backfire, so everyone must be patient and persevere.