Weight training dumbbells and barbells are most effective
Weight training dumbbells and barbells The most effective fitness coach pointed out that weight gain training is also muscle training, so it is necessary to use anaerobic training, while reducing aerobic exercise, such as running, spinning, etc., and want to lose weight and body sculptingTraining is just the opposite.
Muscle training is preferably performed three times a week.
銆€銆€Limeijian Wanguo Plaza store fitness coach Lala introduced that dumbbells and barbells are the most effective in the development of muscle fitness equipment.
Use with peer or personal education protection, pay attention to safety.
One principle to be followed during daily training is that a large muscle group is trained with two small muscle groups, meaning that a large muscle group (ie, chest muscle/thigh/back muscle) should be used for daily training.Takes two small muscle groups (abdominal biceps/triceps/calf, etc.).
There are different combinations for each training. For example, exercises on the chest muscles, abdominal muscles and calves on Monday will be changed on Wednesday, with the exercises of thighs, biceps and calves.
The principle is that large muscle groups do not repeat exercise and should be given adequate time to rest.
銆€銆€Eating seven meals a day In addition to scientific training, the coordination of diet is also very important, otherwise it is still difficult to have an effect.
Lara pointed out that in the daily intake of food, protein should account for 25% -35%, but should account for 55% -65%, and adults may exceed 10%.
“Some people think that eating more meat can become stronger. In fact, it is impossible to achieve this goal, and it will damage the body and make the body more virtual.
“Want to gain weight, how to eat or very particular Lala has established a scientific weight-increasing recipe for everyone.
First meal, 7:00 in the morning, 6 proteins, 2-3 egg yolks, oatmeal, fruit, 2 slices of whole wheat bread; second meal, 10:00, protein powder (fitness protein powder, in addition to everyone’s Amway)Protein powder, Lala coach suggested that you try other fitness protein powder, such as Baolai, EAS, etc.) or thermal drinks, such as soy milk, can be supplemented, and noodles, fruit; third meal, 1:00 noon,Chicken breast 170g, rice, vegetables; fourth meal, around 3:30 pm before training (for those who start training at 3 or 4 pm, readers can arrange their own training time), drink protein powder or hot drinks;After training, 6:00-7:00 pm, protein powder, fruit, water, glucose, amino acid; followed by the sixth meal, beef 170g, baked potatoes, vegetables; seventh meal, 9:00-10:00 pm, oatmealTablet, a protein.