Increase the muscle mass several techniques: big weight, low number, Fruta, more long displacement, and slow speed.
Big weight, low frequency RM said a load can continuous does the highest repetitions. For example, the rider to a weight can only raised continuously five times, the weight is 5 RM. Research shows that: 1-5 RM load training can make muscles increase thick, develop strength and speed; 6-10 RM load training can make muscle bulky, power increased speed, but endurance did not increase apparently; 10-15 RM load training is not obvious increase of muscle, but strength, speed, endurance all have to grow; 30 the load of muscle in training RM capillary increased, endurance, improved, but the strength, speed increase is not obvious. Visible, 5-10 RM load weight is applicable to increase the size of muscles is strong and handsome training.
The number of groups more, they do 2 ~ 3 groups, it is a waste of time, can't long muscle. Must take special 60 ~ 90 minutes of time focusing on exercise a part, every action, do 8 ~ 10 group, to fully stimulate muscle, at the same time, the need to restore the muscle time long. Always do muscle saturated so far, "saturation" to your feelings, its modest standard is, Fruta, pins and needles, solid, full, expansion, and muscle appearance of obvious stout, etc.
Long displacement, down pushing, nominate, curved heave, be the first to put the dumbbell low as far as possible, in order to fully stretch muscles, again raise to high. This article a with "continuous nervous" sometimes contradictory, the solution is too quickly through the "lock" state. However, I do not deny that the weight of the second big sports role.
Slow speed, in slowly down, the muscle of stimulation deeper. In particular, put down the dumbbell, to control the speed, durst do sexual practice, can fully stimulate muscle. Many people ignore the concession sexual practice dumbbell lifted up even to complete a task that quickly put down, waste increasing muscle of the good opportunity.
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