Whey protein contain a lot of a chain of amino acids, they can replace carbohydrates provide the energy for training. Training proactive how to build muscle fast people 40, 60 grams of whey protein, can prevent the body USES up muscle tissue for fuel. Immediately after the training other 40 to 60 grams intake whey protein, can rebuild muscle tissue. In addition, the daily carbohydrates quota arrangement in 50% of the training after intake.
3. A daily dose red meat
Red meat can provide to the body fat for energy, make protein from used for powered bad luck. Red meat also rich in c amino acid, it can be used for powering without causing insulin levels. Every day at least, from red in 50 grams of protein intake of lean lean, put it in two food distribution in: breakfast 25 grams, another meal 25 grams. So can ensure continued c amino acid in the body, prevent the body will supply protein as energy.
4. Caffeine/ephedra supplements
By caffeine and ephedra mixes nutrition supplements can help you in the high strength training to maintain low carbohydrate intake. A preworkout 2, 4 piece (every piece of 150 mg) help the body to burn more fat for fuel.
This is the main sit-ups movement way, but there are tricks!
The key is to gently hands holding the ear, take a deep breath to!!!!!
When exhaling slowly sit up, breathe slowly lying down, must move slowly, sit up after your upper body and face to twist a side down (this is key!) Every day do dozens of, try to do, now I do every day at least 100.
5. Two weeks after the hydration sets things improve carbon intake for a day
Keep a low carbohydrate diet after two weeks in 15 days, the carbohydrate intake to improve every pound weight 2-3 g, and the protein how to build muscle fast intake reduced to 1 g each day and each pounds of body weight. You can keep a low carbohydrate diet 8-nine weeks, as long as every two weeks to arrange a day high carbohydrate food can. This is important. And would lead to a better effect.
9/8/11
Function and crus muscle has a very important relationship
1. Sufficient with sufficient needle go away as the land.
2. The land of sufficient with not skip rope.
3. Do inside jumping pit successive up bounce.
4. The sufficient needle that humeral ministry loads go.
5. The place bounce that humeral ministry loads.
In the exercise to gradually increase density, strength, workout routines to build muscle take exercise every time to feel tired. As long as perseverance, not only can run fast, jump high, at the same time can make crus has strong and handsome form.
How to exercise abdominal muscle?
Many have beer belly friends is to ask for rapid exercise abdominal muscle method.
Women often feel that wave hula hoop, jump belly dance is a good idea. Indeed, crazy wave hula hoop, jump belly dance effect still line. But to put a lot of time, and will take a long time to success. If every wave half an hour every day, hula hoop jump for half an hour, that the belly dance really stick to it will work. However, more men still hope more effective even harder to it.
The skinny legs to:
1, will be caught in the middle and lower leg pillow sit beside the bed, big, legs into ninety degree Angle. Slowly up the calf, maintain this pose three seconds or so, then down, repetitive movements for 10 to 15 times.
2, lie on the bed, unbend, a move pedal, a baseboard unbend. Take turns to do 20 to 30 times, until the calf feel tired.
3, lie low is on the bed, his hands grabbed the waist, will go to elevate the legs, two feet in the air on the action of car do, about 30 minutes to do a rest!
4, supine, looking straight at the ceiling, knees don't bend, two legs and tight, close to the chest, then looked up to, again, to repeat 15 times. So do it, of leg ministry dewlap will unconsciously disappear.
2. The land of sufficient with not skip rope.
3. Do inside jumping pit successive up bounce.
4. The sufficient needle that humeral ministry loads go.
5. The place bounce that humeral ministry loads.
In the exercise to gradually increase density, strength, workout routines to build muscle take exercise every time to feel tired. As long as perseverance, not only can run fast, jump high, at the same time can make crus has strong and handsome form.
How to exercise abdominal muscle?
Many have beer belly friends is to ask for rapid exercise abdominal muscle method.
Women often feel that wave hula hoop, jump belly dance is a good idea. Indeed, crazy wave hula hoop, jump belly dance effect still line. But to put a lot of time, and will take a long time to success. If every wave half an hour every day, hula hoop jump for half an hour, that the belly dance really stick to it will work. However, more men still hope more effective even harder to it.
The skinny legs to:
1, will be caught in the middle and lower leg pillow sit beside the bed, big, legs into ninety degree Angle. Slowly up the calf, maintain this pose three seconds or so, then down, repetitive movements for 10 to 15 times.
2, lie on the bed, unbend, a move pedal, a baseboard unbend. Take turns to do 20 to 30 times, until the calf feel tired.
3, lie low is on the bed, his hands grabbed the waist, will go to elevate the legs, two feet in the air on the action of car do, about 30 minutes to do a rest!
4, supine, looking straight at the ceiling, knees don't bend, two legs and tight, close to the chest, then looked up to, again, to repeat 15 times. So do it, of leg ministry dewlap will unconsciously disappear.
9/7/11
Chest muscle is a strong and handsome awareness of one of the most hope exercise part
Push-ups right, grouping, every day make a YiLiangBaiGe, then gradually increase for each time to practice. The next day will have muscle pain feeling
Very effective, my triceps is so out of practice.
Chest muscle nature are very good exercise.
If you live near a horizontal bar, then can practise the pull-ups.
The dumbbell is simple exercises.
Lie down on a flat, holding the dumbbell place on the center of the chest, chest hair probably push on, make arm straight, thick chest muscle can be. The bell, including breast widened his chest.
With the next stop happiness, "and" lock "clear autumn respectively in Taiwan and the mainland list of viewing the title. Which, in anhui broadcast TV "lock", every beat more clear autumn more than 30 provincial satellite TV channel of time, charm is surprising. At present AnYiXuan also accepted the Hong Kong film director connoisseur of name on TV first work "the ancient and modern war QinYong love", then in the great performance, gong li is looking forward to it.
About push-ups practice
Shijun will do the practice high is the upper chest muscle; Will hand pad or have the word of the parallel bars high parallel bars arm of chest muscle practice stretch is along the.
Mat do bring high if wrong words, then practice is latissimus dorsi. Mainly is the head and back leg ministry show a straight line, chest muscles send force to control the body lift, do 3-5 groups; Each group of 10-12 do not move exercise. On the second day of practice. Because only to rest in muscle will grow. The rest. Because what upstairs with chest muscle is a flat muscle, and ordinary people if training may not be law more weak chest at the chest, more developed, looks like chest hang two pieces of dewlap, feel very bad. Suggest practice more on the chest. Make as far as possible on the bosom and chest, so the same thickness as roma armor chest muscle as beautiful.
Very effective, my triceps is so out of practice.
Chest muscle nature are very good exercise.
If you live near a horizontal bar, then can practise the pull-ups.
The dumbbell is simple exercises.
Lie down on a flat, holding the dumbbell place on the center of the chest, chest hair probably push on, make arm straight, thick chest muscle can be. The bell, including breast widened his chest.
With the next stop happiness, "and" lock "clear autumn respectively in Taiwan and the mainland list of viewing the title. Which, in anhui broadcast TV "lock", every beat more clear autumn more than 30 provincial satellite TV channel of time, charm is surprising. At present AnYiXuan also accepted the Hong Kong film director connoisseur of name on TV first work "the ancient and modern war QinYong love", then in the great performance, gong li is looking forward to it.
About push-ups practice
Shijun will do the practice high is the upper chest muscle; Will hand pad or have the word of the parallel bars high parallel bars arm of chest muscle practice stretch is along the.
Mat do bring high if wrong words, then practice is latissimus dorsi. Mainly is the head and back leg ministry show a straight line, chest muscles send force to control the body lift, do 3-5 groups; Each group of 10-12 do not move exercise. On the second day of practice. Because only to rest in muscle will grow. The rest. Because what upstairs with chest muscle is a flat muscle, and ordinary people if training may not be law more weak chest at the chest, more developed, looks like chest hang two pieces of dewlap, feel very bad. Suggest practice more on the chest. Make as far as possible on the bosom and chest, so the same thickness as roma armor chest muscle as beautiful.
9/5/11
A part of exercising at least to a muscle
I see some foreign bodybuilders add muscle in training with the first light weight, and then on to warm up directly, almost no big weight among the weight training.
Training density adequate? Generally speaking, a part of the muscle we time by three action to exercise, an action four groups, a group of eight and 12, a week at least a part of the muscle to an exercise, best can have two times.
And there's diet, you may need to increase the protein intake at ordinary times. In our daily can access to food, egg white, beef, chicken breast, skim milk, fish, etc are relatively high quality protein source, especially beef, which are rich in muscle acid, can improve muscle tolerated and explosive force, can improve the quality of the training. Of course, in your training after a period of time, the old training plan should be adjusted. Because, muscle to the stimulation of the preliminary training plan, to further improve the intensity, need to increase the training intensity. However, the body recovery capacity is not for the increase of the training intensity, and muscle strength and the increase of synchronous improve.
For starters, beginning arm around 33 centimeters, can bend for 40 pounds. Practiced for a few years later, arm around 46 cm, bend to lift 160 pounds. That training and power has increased by four hundred percent. But did not achieve the degree recovery capacity, perhaps only increased fifty percent. That is to say, arm around the practice to 46 centimeters when the body are under fatigue than arm around 33 cm. Bodybuilders, the strong high strength training with the level of fatigue. This is also the arm 46 cm around than arm around 33 centimeters when recovery time want to be long of the reason. If the latter two days can restore, so the former need 5-6 days to recover.
Have to purchase the protein powder word, that is one of the best choice.
Finally is to perserve, muscle growth is phased, long-term exercise people every once in a while will run into a bottleneck, strength, training level and so on all can't improve, at this time will need to adjust their training structure, method and diet, thus to break it, the breakthrough will enter a short after the muscle and training level of growth period, and then soon will encounter a bottleneck...
I think you probably at home, although the practice at home to practice is very convenient, but equipment Co., ltd., no one to protect and guide, it is difficult to challenge some higher weight training effect, general won't very good, suggest you go to the nearby the gym, ordinary fitness center won't take much money, in effect, absolutely worth it.
Training density adequate? Generally speaking, a part of the muscle we time by three action to exercise, an action four groups, a group of eight and 12, a week at least a part of the muscle to an exercise, best can have two times.
And there's diet, you may need to increase the protein intake at ordinary times. In our daily can access to food, egg white, beef, chicken breast, skim milk, fish, etc are relatively high quality protein source, especially beef, which are rich in muscle acid, can improve muscle tolerated and explosive force, can improve the quality of the training. Of course, in your training after a period of time, the old training plan should be adjusted. Because, muscle to the stimulation of the preliminary training plan, to further improve the intensity, need to increase the training intensity. However, the body recovery capacity is not for the increase of the training intensity, and muscle strength and the increase of synchronous improve.
For starters, beginning arm around 33 centimeters, can bend for 40 pounds. Practiced for a few years later, arm around 46 cm, bend to lift 160 pounds. That training and power has increased by four hundred percent. But did not achieve the degree recovery capacity, perhaps only increased fifty percent. That is to say, arm around the practice to 46 centimeters when the body are under fatigue than arm around 33 cm. Bodybuilders, the strong high strength training with the level of fatigue. This is also the arm 46 cm around than arm around 33 centimeters when recovery time want to be long of the reason. If the latter two days can restore, so the former need 5-6 days to recover.
Have to purchase the protein powder word, that is one of the best choice.
Finally is to perserve, muscle growth is phased, long-term exercise people every once in a while will run into a bottleneck, strength, training level and so on all can't improve, at this time will need to adjust their training structure, method and diet, thus to break it, the breakthrough will enter a short after the muscle and training level of growth period, and then soon will encounter a bottleneck...
I think you probably at home, although the practice at home to practice is very convenient, but equipment Co., ltd., no one to protect and guide, it is difficult to challenge some higher weight training effect, general won't very good, suggest you go to the nearby the gym, ordinary fitness center won't take much money, in effect, absolutely worth it.
A lot of people are recommended crazy wave hula hoop
I hate this kind of method, because I started to shake feel waist pain is so bad, and it feels all his shake broke, so give up this method.
There are many people recommend jump belly dance: the leg slightly bent, then twisting the bottom, waist and abdomen, and more than half an hour every day, the effect is some, but need to insist for a long time to see effect, so I took it as the additional movement in my spare time.
Pay attention to the following few movements, painted with every day, I found is do have the effect very much!!!!!!!!!!!!!!! The action
This is the main stem on sit-ups: movement way, but there are tricks!
Crus muscle is strong and handsome standard practice is as diamond "diamond". Basic action: 1, lift heel, two tiptoe stand in 5-10 cm above the of the board or brick, first the heel slowly sinking to the ground, and then forced to heel stood on tiptoe, improve body center of gravity, hip and thigh muscles tighten. (practice six groups, and 12-15 times)
Chest big muscle
Chest big muscle is human body is one of the few muscles, relatively good practice. Basic action: 1, the birds on the face up flat on wide stool, his hands hold each a dumbbell, both hands, and then slowly lift on to the sides, like the birds on beat their wings in general flight. (practice six groups, and 12-15 times) 2, lying flat on wide push stool, clasped lift on the barbell, slowly put to the nipple above, and then slammed on the push, the movements should be by two people cooperation, another do protection. (practice six groups, and 12-15 times). 3, push-ups, it will be difficult for improving your feet to improve the 45 degree Angle, in the back or neck tilt place weight training, make bosom overload big muscle completely stretching. (practice six groups, and 12-15 times)
The key is to gently hands holding the ear, take a deep breath to!!!!!
When exhaling slowly sit up, breathe slowly lying down, must move slowly, sit up after your upper body and face to twist a side down (this is key!) Every day do dozens of, try to do.
Carry buttock movement: the an is also the main movement way!!!!! And can also thin small of the back and hips!!!!!
Lie low, knee bends, then the hips drive up, let you of the breast, stomach, buttocks, thigh is a straight line, ham and crus show 90 degrees. Keep this movement five to ten minutes. Pay attention to take a deep breath. This process is very rough, you can see his hand, or play mobile phone book.
Have no matter to do the action every day, I think the best action!!!!!
Legs and shoulder, painted stand together, ability to put his hands don't move, and on both sides of the upper body, to the left or right of waist, have no matter twist twist twist. The more you twist, the better the results.
There are many people recommend jump belly dance: the leg slightly bent, then twisting the bottom, waist and abdomen, and more than half an hour every day, the effect is some, but need to insist for a long time to see effect, so I took it as the additional movement in my spare time.
Pay attention to the following few movements, painted with every day, I found is do have the effect very much!!!!!!!!!!!!!!! The action
This is the main stem on sit-ups: movement way, but there are tricks!
Crus muscle is strong and handsome standard practice is as diamond "diamond". Basic action: 1, lift heel, two tiptoe stand in 5-10 cm above the of the board or brick, first the heel slowly sinking to the ground, and then forced to heel stood on tiptoe, improve body center of gravity, hip and thigh muscles tighten. (practice six groups, and 12-15 times)
Chest big muscle
Chest big muscle is human body is one of the few muscles, relatively good practice. Basic action: 1, the birds on the face up flat on wide stool, his hands hold each a dumbbell, both hands, and then slowly lift on to the sides, like the birds on beat their wings in general flight. (practice six groups, and 12-15 times) 2, lying flat on wide push stool, clasped lift on the barbell, slowly put to the nipple above, and then slammed on the push, the movements should be by two people cooperation, another do protection. (practice six groups, and 12-15 times). 3, push-ups, it will be difficult for improving your feet to improve the 45 degree Angle, in the back or neck tilt place weight training, make bosom overload big muscle completely stretching. (practice six groups, and 12-15 times)
The key is to gently hands holding the ear, take a deep breath to!!!!!
When exhaling slowly sit up, breathe slowly lying down, must move slowly, sit up after your upper body and face to twist a side down (this is key!) Every day do dozens of, try to do.
Carry buttock movement: the an is also the main movement way!!!!! And can also thin small of the back and hips!!!!!
Lie low, knee bends, then the hips drive up, let you of the breast, stomach, buttocks, thigh is a straight line, ham and crus show 90 degrees. Keep this movement five to ten minutes. Pay attention to take a deep breath. This process is very rough, you can see his hand, or play mobile phone book.
Have no matter to do the action every day, I think the best action!!!!!
Legs and shoulder, painted stand together, ability to put his hands don't move, and on both sides of the upper body, to the left or right of waist, have no matter twist twist twist. The more you twist, the better the results.
Subscribe to:
Posts (Atom)