Chest, back, hips, legs

The human skeleton is like the basic structure of a house, and the large muscle groups are like walls, protecting our internal organs and filling up our body.

Shoulders, arms, abdomen, calves

Small muscle groups are more like small decorations such as curtains and coffee tables. To some extent, they are more like an extension of the overall style.

Search the Internet for ways to lose weight quickly (such as "× Benhagen Diet", "× Tekins Diet", "Apple 7-day Diet", "Poached Egg Diet", "15 Days to Lose 20 Pounds", etc.). ) 👉Realistic face-slapping process (you will lose weight but the self in the mirror will not change, or even get worse, poor skin color, decreased energy, etc.)

Hundreds of thousands of years of evolution tell our bodies that when caloric intake is insufficient, such as in emergencies such as famine or disaster, the body must do something. If we continue to consume our precious calories as much as before, , then you will soon: starve to death! Therefore, the body very smartly begins to control daily expenditure. It reduces daily consumption and only allows you to "live" on a very basic basis instead of "living" well. But the body thinks that such a deduction is still not enough, and it will continue to expand the scope of the restriction, for example, your IQ.

According to research from the Albert Einstein College of Medicine in the United States, after mice were put on a diet, neurons in their hypothalamus began to devour its organelles and proteins. The hypothalamus area is mainly responsible for managing physiological mechanisms such as sleep, temperature, thirst and hunger (so we often cannot sleep because we are too hungry, and mistakenly think we are hungry because we are thirsty). When the hypothalamus starts eating its own organelles and proteins, we feel hungrier and hungrier. This can also be understood as the brain's self-protective response.

Reducing caloric intake through dieting will not only make it impossible to achieve the simple formula of "daily caloric income < daily caloric expenditure = weight loss" in your imagination, your body will also use behaviors such as undermining IQ and lowering immunity to make you The caloric expenditure is getting lower and lower. In order to keep you alive, your body adjusts the formula to "daily caloric income ≈ daily caloric expenditure - IQ - health", thus failing to lose weight.

If you choose the wrong way to lose weight from the beginning, even if you starve yourself to death, your waistline will not change at all, and you may even become fatter. So sorry, sometimes, maybe, you really deserve it.

Obesogenic environment:

Body genes:

experiment:

in conclusion:

When many people are on a diet to lose weight, they constantly cycle between two lives: at the beginning, they formulate various low-calorie diet restrictions, strictly control their dietary intake, and make up their minds to fight fat to the end: "In losing weight, Before I weighed 100 pounds, I only ate vegetables blanched in water.” However, after a day or a few days, you really can’t hold it anymore and your appetite increases. food to eat. After eating it, I regretted it so much that I decided to eat less! Make a vow not to eat the next meal, or eat only the minimum amount of calories at each meal. Then, after being hungry for a few days, you can no longer hold on, and imagine all kinds of delicacies floating around in your mind, so you can't help but eat again. After eating, you feel guilty, and you start to make up your mind to go on a diet again... Just diet like this - Overeating - dieting - overeating, entering an endless cycle...

In the end, even if we exert our masochistic spirit, weight loss still has no effect, so we think that all the mistakes are our own, and scold ourselves for having no willpower, not working hard enough, and not working hard enough... Some people even greatly promote the spirit of Ah Q. , said: "I failed to lose weight because I love myself too much!"

Big mistake!

Your willpower is not at the same level as the fighting power of the human body. If willpower alone could defeat the body, cancer would have been a thing of the past. The body has its own operating system. When we are hungry, the body will instinctively resist by secreting various hormones to fight against your will, prompting you to eat various high-sugar, high-fat, and high-calorie foods.

When your body is in a state of hunger and your blood sugar is relatively low, your body will secrete several hormones, the most typical ones being brain-gut peptide and orexin. They all increase their secretion due to hypoglycemia caused by hunger. When their secretion increases, your appetite also begins to increase, and you crave high-sugar and high-fat foods more than usual.

A behavior that habitually reduces energy intake by deliberately suppressing and ignoring physiological needs in order to lose weight or achieve other purposes.

Although restrained eaters desperately want to control their eating behavior, overall, the vast majority of restrained eaters fail in their efforts. They are often in the process of alternating between dieting, overeating, and overeating. Many studies have shown that restraining from eating can significantly increase the frequency of binge eating and bulimia nervosa, as well as the risks that come with it.

Eating itself is not a sin, gluttony is.

Healthy and stable eating habits will not only not make you gain weight, but are more conducive to long-term weight loss and fat loss, and are more effective than short-term dieting. Rome was not built in a day, and fat cannot be lost in a day.

Many magazines and websites tell us that fat consumption begins only after more than 40 minutes of aerobic exercise such as jogging and cycling. When we searched for exercise to lose weight on Google, Baidu and other search engines, we found that this sentence has become a truth about exercise that is spread in the streets.

Since people need energy supply to live, and fat is the main source of energy for people, even when we sleep quietly, sit and play games, or lie on the sofa eating potato chips, we are still consuming calories. These calories are almost All from fat. When you perform ordinary aerobic exercise such as running or cycling, fat is burned and energy is supplied from the beginning. It does not start only after 40 minutes as some magazines or websites claim.

Data shows that during prolonged aerobic exercise, both sugar and fat provide energy in proportion (50% each). Because women have more free fatty acids in their blood, their initial fat consumption is higher than that of men, and the energy supply ratio from fat is about 60%.

During exercise, the amount of fat consumed by low-intensity aerobic exercise is significantly higher than that of high-intensity interval training (such as HIIT). However, for a period of time after exercise, compared with low-intensity aerobic exercise, high-intensity interval training consumes less fat. The fat effect continued, and eventually within 24 hours, the total amount of fat consumed actually exceeded that of low-intensity aerobic training. What’s even more amazing is that the continuous fat burning and calorie consumption caused by high-intensity interval exercise can last for about 72 hours.

If you perform high-intensity interval training, your body can continue to consume calories and fat efficiently for a long time after the exercise. The effect is that you can really realize your dream of losing weight while lying down!

Compared with long-term low-intensity aerobic exercise, high-intensity interval training and anaerobic training can improve the body's metabolism and increase the body's ability to consume calories and fat over a period of time. In the long run, it is more effective in reducing fat and losing weight. Better results.

The muscles added by strength training are even more energy-consuming. Some data show that at rest, one pound of muscle can consume 6 kilocalories in 24 hours, while one pound of fat can only consume 2 kilocalories in the same environment. of heat.

What would you do if you wanted to woo a god or goddess? Treat him (her) endlessly, pester him (her) for nothing, pursue him (her) tirelessly, or work hard to create your own charm?

The same goes for losing weight. If you want to make yourself look thinner and have better-looking lines, what you have to do is not simply to reduce calorie intake and increase fat and calorie consumption by controlling your diet and running for a long time. This is by no means the most effective method. . The most effective solution is to adjust your physique to become a person with clear lines and low sebum.

To achieve this goal, you must start with strength training and adjust your basal metabolism to transform yourself into a physique with low body fat reserves. Increasing fat consumption through long-term aerobic exercise is like sending him (her) text messages, buying breakfast, and giving him (her) things on holidays before you know what the other person is thinking. If it was never possible for both sides in the first place, these efforts will only add to the sorrow.

Losing weight through long-term aerobic exercise is very ineffective for people with normal weight. Simple long-term aerobic exercise can improve some health indicators, such as blood pressure, but it is not conducive to the reduction of weight and body fat on a long-term scale.

Body fat content is a bit like the central bank's reserve requirement ratio. The reserve ratio will not be affected by actual income and expenditure. What can affect the reserve ratio is the bank's assessment of the entire country and the world market. The same goes for body fat content. Your actual caloric income and expenditure will not affect your body fat content. What determines your body fat content is your body's assessment of your overall physique.

example:

Anthropologists have discovered that many primitive tribes hunt by chasing their prey to death. Humans are actually one of the mammals with the strongest aerobic endurance, and many biologists even believe that it is "the only mammal with the strongest aerobic endurance." For example, the Tarahumara people in Mexico can run 320 kilometers in two days, first running to exhaustion of deer or other prey, and then killing and eating them. In fact, many of us can run a full marathon after a certain period of long-distance running training. After so many years of screening and elimination by humans, the horses that were finally selected as transportation vehicles generally have less running endurance than humans.

In addition to bipedal walking, long legs, gluteus maximus, Achilles tendon and other factors, there is also a very important factor, which is that the body fat content of humans is significantly higher than that of ordinary mammals. And fat is precisely the main energy supplier for aerobic exercise.

Everyone who wants to lose weight and become more beautiful hopes that he can have a magical physique, that is, the fat consumed through diet or exercise can say goodbye to him forever. He hopes that after a period of vicious weight loss, he will never lose weight again. I won't get fat, and I hope I can have good genes that make me gain weight no matter what I eat. Unfortunately, that kind of gene is unlikely to be preserved in the long river of history. They were eliminated as early as Homo sapiens. The natural method of biological evolution ultimately selects those of us as "fat people" who can efficiently convert food into fat and store it.

Fat is not a bad thing, it is precisely because of the existence of fat that we survive. Fat provides energy for aerobic exercise. If you don't have enough fat, you won't be able to lose weight at all, and you won't even survive. So, spending fat doesn't actually lead to lower body fat. As long as you are still living, eating and drinking normally, your body will let you replenish fat for future use when needed.

Don't look at athletes who have been engaged in aerobic sports for a long time to lose weight, and imitate their plans to lose weight. This is a misunderstanding.

First, in many sports, athletes can achieve results because they are thin, and you can pay attention to these athletes, rather than losing weight because of doing these sports.

Second, many athletes who engage in aerobic exercise also need to control their diet.

Third, your training volume is far worse than that of athletes. Different quantity, different quality.

To sum up, the human body, as a regulatory system, will not lower your body fat reserves as a whole just because you have performed aerobic exercise and consumed fat. If you want to lose fat and weight effectively, you need more and more comprehensive fitness content.

Without changing the basic quality of the body, after pure calorie expenditure, the body will force you to take in and absorb more calories to repay the fat you consumed during this aerobic exercise. Don't doubt the body's ability to manage weight. Our bodies have many ways to regulate weight and fat.

In physics, if the vibration frequency of an object is similar or overlaps, the resonance caused will make the vibration amplitude larger and stronger, and the intensity will become stronger and stronger, and eventually the object itself will be harmed.

Our bodies also produce vibrations, and the vibration frequencies of different parts are different. The key is that the vibration frequency of fat, joints and other parts is very similar to the impact frequency of running and other sports.

This means that running and other sports will cause resonance in fat and joints, and the resonance effect will eventually cause damage to the body and joints. Current research has found that the larger the volume and weight of fat, the stronger the resonance effect and the stronger the damage to the body.

Obese and overweight people can first choose medium-weight, ultra-short interval circuit strength training methods to train muscles and lose fat in the early stages of fat loss. At the same time, the muscles themselves can help fat coordinate the vibration frequency, and the strengthening of muscles can also assist in future fat loss training.

When running, the impact on joints at the start of a run can reach 2 to 8 times your own weight. If the knee joints rub against each other without adequate lubrication, it can easily lead to problems in soft tissue, joints, etc. Even among healthy runners, many are prone to symptoms of runner's knee (iliotibial band friction syndrome) if they do not pay attention to strength training.

Aerobic exercise is a good form of exercise and has a positive impact on cardiopulmonary function, blood pressure health, etc. However, for people who generally exercise, jogging may not be the best choice for them.

In interval training, the response of the adrenal system is greater than in training without intervals, and more adrenaline is secreted. The hormones secreted by the adrenal gland system mainly play a relatively strong role in stimulating the body to break down fat, burn fat, and provide energy for body movement. Therefore, intermittent exercise can actually make the body burn fat better.

Long-term aerobic exercise is not the best way to lose weight, but because countless websites, magazines and books have repeatedly told us that only aerobic exercise that lasts for more than 40 minutes can burn fat, so here we also Again, this view is incorrect!

Indeed, the traditional view is that any form of exercise will increase fat oxidation, and long-term, medium- and low-intensity aerobic exercise has the highest fat energy supply ratio. Therefore, long-term aerobic exercise can effectively increase fat consumption and improve the body's glycolipids. level, improve aerobic fitness, and finally achieve better weight loss results. From a certain perspective, this view is correct. Most experimental results also prove that the longer the exercise lasts, the higher the proportion of fat used as fuel.

We should not only focus on the energy consumption during exercise. To lose weight, we should also pay attention to the balance of total energy expenditure in the body. In other words, we should not only look at how much fat and calories were consumed "during this exercise", but also how many calories and fats were consumed "in total" by this exercise.

From a long-term perspective, the total energy consumption during and after exercise is more important than the consumption of the main energy substances during exercise. In this regard, a large number of studies have found that although long-term aerobic exercise alone can improve some health indicators, such as blood pressure, but in the long-term range, aerobic exercise is not conducive to weight loss.

For example, an experiment using bicycles to perform moderate-to-high-intensity, long-term aerobic endurance exercise found that exercise intervention had no significant effect on body weight (only 0.2 kg on average). Another Japanese experiment also showed that long-term walking exercise did not significantly change people's weight.

science experiment:

Daily life:

A large number of studies believe that interval exercise is more effective for fat loss. One experiment looked at the difference between continuous and interval running at moderate exercise intensity (55% VO 2max).

Measurement results of energy consumption and substrate metabolism during exercise

Measurement results of energy expenditure and substrate metabolism during recovery period

Total energy consumption and substrate metabolism during exercise and recovery periods of continuous running and interval running

EPOC: (excessive oxygen consumption after exercise)

Fat burning:

example:

EPOC diagram:

Gain muscle and lose fat at the same time: increase EPOC

Compared with long-term aerobic exercise, HIIT also consumes less muscle. To a certain extent, high-intensity exercise also plays the role of anaerobic exercise: it can not only burn fat quickly, but also build muscle. Increasing muscle increases basal metabolism. This means that in the past, if you ate three bowls of rice, your body could metabolize it normally. Now that you have more muscles, your body has the ability to metabolize four bowls of rice. If you still eat If you eat three bowls of rice, your fat will naturally decrease day by day.

Since HIIT is a combination of anaerobic muscle training and aerobic training to a certain extent, it not only helps to reduce total fat mass, body fat percentage, and abdominal fat, but also increases the resting fat oxidation rate and overall metabolism. In other words, after doing HIIT, even if you sit there watching TV and eating, you are still consuming calories and fat. This can be understood as fundamentally changing your physique and adjusting your weight set point downwards.

1. Convenience.

2. The fat burning effect is better than expected.

3. The effect of lifting the buttocks is particularly good.

Joints such as knees are relatively fragile. A fragile structure has to bear the entire body weight and is of course prone to injury. But in fact, what really hurts the knees is not "climbing the stairs", but "going down the stairs". If you do it correctly, stair climbing is minimally harmful to your knees, especially compared to running.

running:

Climb stairs:

For buttocks:

Hip activation:

Three speeds:

1. Side lunge

2. Sofa squat jumps

3. Glute bridge

Number of complete loop groups:

1. Jump and clap

2. Straight knee front kick

3. Climbing prone

Number of complete loop groups:

1. Push-ups

2. Push-up jump

3. Plank support

Number of complete loop groups:

The difference between push-ups in the whole set of movements:

1. Cross push up

2. Push-ups, jumps and planks

The entire set of cycles:

1. Straight knee front kick

2. Dumbbell Squat Press

3. Abdominal crunches

The entire set of cycles:

The above five sets of movements should be performed in turn, on the basis of ensuring three times a week, as short as one month or as long as three months.

Push-ups are a basic chest exercise that all bodybuilders know. They have the advantages of no equipment, no venue restrictions, and can be trained anytime and anywhere. In addition to very effective training of the pectoralis major, anterior deltoid muscles, and triceps brachii, push-ups also have a good training effect on the core muscles.

The real push-up is to use your chest muscles to push yourself up and fall down in a controlled manner, which is equivalent to a weight-bearing training, and the weight is your own body weight.

1. Your body should be straight. No matter whether you are going up or down, your torso should be in a straight line, that is, your abdominal muscles, back muscles, and gluteal muscles should be tight. This can better convey power and train the core muscles.

2. During the movement, pay attention to the way to exert force by clamping the chest and exerting force with the chest instead of straightening the elbows. This can better train the chest.

3. In addition to exerting force during the rising stage, you must also exert force slowly during the falling stage. To enhance the stability of shoulder joints and prevent injuries.

According to the distance between the hands, push-ups can be divided into wide-grip push-ups and narrow-grip push-ups.

wide push-ups

Close push-ups

Kneeling push-ups or incline push-ups

High five push-ups

The function of push-up stand

The difference between upper and lower chest:

Grip distance:

General training plan:

action:

Key points:

Attention to detail:

Standard vs high chest position (myoelectric level)

advantage:

Barbell vs Smith Machine (weight)

Standard bench press

wide grip bench press

Close grip bench press

If the angle of your elbows does not exceed 90 degrees at the lowest point of the entire bench press, it will not put too much burden on your shoulders.

upper chest

Lower chest

1. Do not lock the joints.

2. Sink your shoulders and clamp your chest.

3. Thoughts and movements are consistent.

4. Various angles, up and down, etc.

5. Eat more, drink more and sleep more.

6. Use more elastic bands.

7. Stretch.

The responsible movements are extension and external rotation of the femur, which means extending the thigh backward. Strong gluteus maximus muscles not only look better, they are also the guarantee of super explosive power in various sports.

It is located in the upper part of the buttocks. Although it is a deep muscle, because it is a pennate muscle, it can also be powerful and stylish, and can be used as an important supplement to the strength of the lower limbs. Of course, the most important thing is appearance. Developing the gluteus medius can not only lift the buttocks completely, but also make the buttocks look fuller and rounder.

1. Since the main function of the gluteus maximus is to change the hip angle, this key point must be remembered during training.

2. The gluteus maximus is extremely powerful, and it is difficult to stimulate its growth with light weight training.

Half-squatting is the best angle for the gluteal muscles to exert force, while lateral walking is the main movement method of the gluteus medius and other muscle groups. This action activates the gluteal muscles through reasonable postures and movement methods for exerting force. Before training your buttocks, use this action to warm up to get twice the result with half the effort! It also avoids the dilemma of training the buttocks only to the legs. In addition, the resistance of the elastic band should not be too high. Research shows that elastic bands with different resistances have little difference in the activation effect of the gluteal muscles.

Key points to note:

A standard squat can train more than 200 major muscles in the body, and the muscle groups trained by squats are also the largest and most important muscle groups in the body, such as hips, legs, lower back, etc. Squats are the "most effective" movement you can do in training. Whether your training purpose is to gain muscle, lose fat, shape your body, raise your butt, or anything else, squat training cannot be avoided. .

The three largest muscle groups in the lower body: quadriceps, biceps femoris, and gluteus maximus. It is also the muscle group with the strongest strength and the strongest fat-burning ability in the whole body.

quadriceps

biceps femoris and gluteus maximus

The researchers analyzed the EMG levels of "sit down" and the more correct squat posture "sit back". Studies have found that correct posture recruits more muscles in the buttocks and hamstrings than incorrect posture.

To put it simply, it means not squatting "back", but squatting "down".

The function of the gluteus maximus is to straighten the hip joint. Therefore, if you focus too much on squatting down instead of squatting back, you will only change the angle of the knee joint without focusing on changing the angle of the hip joint, which will not only affect the overall training effect. It’s useless and will make your thighs thicker and your knees more likely to be injured.

1. Slowly move from a standing position to sitting on the sofa with your hands behind your head.

2. Keep your back straight and slightly arched (important), and move your buttocks deeper into the sofa! Just sit deep, very close to the inside.

3. With your head looking straight ahead, your back straight and slightly arched, use your buttocks to exert force on your heels, and push off the ground to stand up.

1. Place your hands below your chest, about the same height as your belly button, and hold a fixed fulcrum.

2. Sit back, keep your upper body straight (slightly arched, which means you feel like you are raising your chest and belly), and look straight ahead with your head. Hold the anchor point with both hands to prevent yourself from falling backwards. Although it’s called a pull squat, don’t actually use too much force on your arms! Only when you are about to fall, do you give it a little tug.

When doing pull squats, remember not to put too much weight on your hands.

1. Stand facing the wall, holding your head with your hands, holding on to the wall, or hanging your hands naturally (shown as holding your head in the picture).

2. Sit back slowly, just like a standard squat, with your upper body arched and straight.

3. When the thigh is nearly parallel to the ground (the buttocks also feel stretched), the gluteus maximus muscle exerts force to stand up quickly and return to an upright position.

When squatting facing the wall, you must pay attention to arching and straightening your back. To ensure this, the squat posture must be correct.

as the picture shows:

Lie on your back, bend your knees and spread your feet a little apart;

Tighten the buttocks and push upward, feeling that only the hip joint is moving, that is, "stretching the hips";

Contract at the top, that is, stay still for a short while, and feel the tightening of the buttocks;

Use force on your hips and lower them slowly, performing eccentric contractions.

Use the buttocks alone to exert force, do not exert force or borrow force from other places;

Straighten the hip joint immediately, do not force the back to bend, and do not tense the lower back too much. If it is bodyweight training (not HIIT), then do 10 to 20 reps in one set, 3 sets each time. It’s best to do 3 sets for both legs and 3 sets for one leg, twice a week, on glute or lower body training days.

If you feel you have mastered the essentials, you can also do a single-leg glute bridge, which can effectively train the gluteus medius and further improve the curves. If you can do more than 30 easily, it's time to progress to the next level, where you can place a barbell or small plates on your lower abdomen, which will load your hips. You can also do some deformations and change the angle from time to time (putting the upper body on the fitness bench or placing the feet on the fitness bench) to stimulate the development of the buttocks from all directions and angles.

Like squats, deadlifts train hundreds of muscles throughout the body, including almost all large muscle groups, as well as many important small muscle groups that you don't normally train. Deadlifts not only burn more fat than regular training, but they also sculpt your body efficiently.

Romanian deadlift

The main moving joint of the Romanian deadlift is the hip joint (crotch), followed by the knee joint. The main training parts are the gluteus maximus, gluteus medius, lower back muscles, and posterior leg muscles, and these muscle groups One of the best training exercises, and these muscle groups are precisely the most important and fastest-acting muscle groups for body sculpting.

You can train with barbells, dumbbells, or other weights (such as kettlebells, elastic bands, etc.), and the training methods are similar. The barbell or dumbbell position for the Romanian deadlift starts at mid-calf and does not need to be completely on the ground. Like all movements, the back must be tightened, otherwise it is very easy to get injured.

The Romanian deadlift can start from the ground, pull to an upright position and then lower it (start with B, end with A), or it can start from an upright position, slowly lower it and then pull it up (start with A, end with B).

1. Keep your feet apart, about shoulder width apart, bend your knees slightly (not too much), fold your hips back, and feel the gluteal muscles being stretched. This action is called hip folding, and it must be mastered because this is how the buttocks generate force.

2. Hold the barbell with both hands. (You can hold it either upright or underhand. The way to bear the most weight is to hold it with one hand forward and one hand underhand, which is more stable.) You can use a four-finger grip and a power belt to avoid arm exhaustion and weight shift.

3. The barbell or dumbbell should be attached to the calf, otherwise, the lower back and lumbar spine will be subject to abnormal pressure. Arch your back, tighten your core muscles, tighten your hips, and pull up. During the whole process, the knee joint should not be locked, and the knee should not be completely straightened, but should be slightly bent.

Please note that during the entire lifting process, the center of gravity is placed on the rear buttocks. The center of gravity must be controlled and not too far forward. When lifting, imagine that you have a tail that reaches straight into the sky. This will help you keep your pelvis and hips in the correct position.

1. The barbell below reaches up to the middle of the calf. Hands and feet should be shoulder-width apart. Don't hold the barbell too far away from your body, otherwise the lower back will be easily stressed.

2. Hip joint folds and bends. The knee joint remains almost unchanged and changes in angle very little. This way you can train your buttocks instead of your legs.

3. The center of gravity is backward, the back is arched, and the tail is pointed toward the sky.

4. Use your hips to exert force, and do not lock your knee joints.

5. Avoid explosive and extreme speed movements to prevent injuries.

In order to have clearly visible abdominal muscles, many people work hard to do various abdominal exercises at home every day: spinning hula hoops, doing sit-ups, but when they lower their heads, they can always see a circle of fat on their stomachs... It's them Are you doing abdominal training wrong?

The truth is, the appearance of abdominal muscles is not primarily determined by abdominal exercises. No matter how many sit-ups and crunches you do, if your body fat content is not low enough, your abdominal muscles will never come out!

Abdominal muscle training mainly focuses on building muscles, but it cannot reduce local belly fat. Therefore, even if you have developed very strong abdominal muscles, when your body fat content is relatively high, they can only be buried obediently by fat. Low body fat means that the corresponding subcutaneous fat becomes less. . Imagine that the layer of fat under your belly has been evacuated, and the abdominal muscles inside will naturally be clearly visible.

Therefore, if your goal is clearly visible abdominal muscles, your first choice should be exercise to lose fat, rather than special training for abdominal muscles. As for smashing abdominal fat, the most effective method currently is high-intensity interval aerobic training, or HIIT.

Experiments have proven that the sit-ups we usually learn can easily rely on the strength of the latissimus dorsi and other muscles during exercise, and the stimulation of the abdominal muscles is not very obvious. Moreover, many people experience neck pain when doing sit-ups.

cervical vertebra

As you can see from the picture, the human cervical spine is naturally curved backwards, which is normal. When you do sit-ups, under normal circumstances, most people will hold their heads, that is, pull their heads with their hands to drive their upper body. This posture will put the cervical spine in a very unhealthy and abnormal position. Posture, to put it simply, means that you push your cervical spine forward! When the cervical spine becomes an unnatural and pathological arc, neck pain will naturally occur.

This is still related to the latissimus dorsi muscle. The main functions of the latissimus dorsi are to extend, adduct, and internally rotate the humerus. Then, when the humerus exerts force, that is, when the arm is in an overhead position, the latissimus dorsi muscle will pull the arm, causing the arm to drive the forearm, and the forearm to drive the hand, and then the hand to pull the head, and the head to drive the neck. This series of reactions can lead to neck pain.

Location of abdominal muscles and latissimus dorsi

Even if you don't hold your head, you still feel pain because you stretch your neck hard. All unnatural changes in the position of the cervical spine will cause neck pain. Leverage principle: By moving your head closer to your body, you can shorten the distance between the resistance arms. To put it simply, it is to save some effort.

Therefore, friends who have experienced neck pain must pay attention to the position of their neck when doing these actions, and do not let their cervical spine exceed the normal position too much.

The shape of the abdominal muscles is caused by the innate physiological structure. In fact, the shape of the abdominal muscles depends on the tendon delineation of the rectus abdominis, but the tendon delineation is not always horizontally symmetrical and may even be serrated. In addition, the number of tendon strokes is not fixed, usually 3 to 4 on each side, so if the abdominal muscles grow asymmetrically, it cannot be corrected and changed by acquired training.

Lie on the ground with your hands stretched forward;

Lift your left leg and right arm upward at the same time until you feel your lower back contracting and tightening (don't force it);

Keep the above position still, count 1, 2, 3, and wait for 3 seconds;

Put down your left leg and right arm, change your right leg and left arm to do the same position, and wait for 3 seconds;

Generally, for each set of movements, the left and right hands should do 20 times each, and 3 to 5 sets each time. Although this action is relatively basic, it allows beginners to quickly find the feeling of exerting force and contraction of several muscle groups in the lower back. At the same time, it can also correct the posture and avoid hunching over! The effect will be better if trained together with plank support.

Lie flat on the floor or mat, with your knees bent or your legs straight. You can place your hands behind your head, or you can hold on to an exercise bench or the edge of the bed for support.

Use the power of your abdominal muscles to curl up your body, and slowly pull your thighs closer to your body until your lower waist leaves the ground, and then slowly lower it. Repeat the action.

The focus of reverse crunches is not on the movement of the thighs, but on using the abdominal muscles to curl the trunk. Therefore, be sure not to use inertia to swing your legs during the movement, and try to use the strength of your abdominal muscles to control the movement.

It is recommended that ordinary trainers do 10 to 20 exercises in one group and 3 to 5 groups every day.

1. Hold dumbbells, mineral water bottles, elastic bands, handles, etc. with both arms. Be careful not to weigh too much! The joints of both arms are slightly bent (the joints are not locked, that is, they are not extended to their straightest, immovable state, so they are less likely to be injured).

2. Slowly raise your arms. At this time, do not shrug your shoulders, straighten your waist, or bend and extend your legs (do not rely on the strength of the trapezius, back muscles, leg muscles, etc.). The elbow joint can be pointed slightly upward, so that it is easier to find the feeling of the middle deltoid muscle exerting force.

3. Fall slowly and in a controlled manner! This is also an important way to find the feeling of exerting force, and it is an important step in shaping muscle lines.

The key point of this action is to ensure continuous force exertion and ensure that the muscles are always in a state of tension. In other words, when raising and lowering the arm, do not rely on inertia, but use your muscles to make the arm rise and fall at a uniform speed!

Generally speaking, use moderate weight, do about 12 times per group, and 3 groups per session, which is more suitable for shoulder muscle growth. Like any other muscle group training method, if you can train to failure, you can better stimulate shoulder muscle growth. Of course, there will be a strong burning sensation when your shoulders fail. Please be sure to grit your teeth and persevere while imagining the broad shoulders you will soon have!

Action introduction:

Starting position: Stand with your feet shoulder-width apart, hold a dumbbell with your palms facing each other (palms facing each other or fists facing each other), bend your upper body forward until it is parallel to the ground, bend your legs slightly, keep your waist straight, and look toward Look ahead.

Action process: Hold the dumbbells in both hands and raise them to both sides until the upper arms are parallel to the shoulders (or slightly beyond), pause slightly at the highest point for a moment, then lower the dumbbells at a constant speed and return to the original position.

Like the lateral raise, this action also uses moderate weight. Each group is done about 12 times, and 3 groups per round is more appropriate. It is even better if you can reach failure!

Similarly, people who cannot find the feeling in the posterior deltoid muscles can use the proprioceptive training method introduced above: do one-arm bent side raise with one arm, do peak contraction with the other arm, and then alternate and so on. 5 times, 3 times, 2 times, 1 time. Do this for one set, for a total of 3 sets.

The waist must be straight! Imagine that you are pushing your butt back hard while keeping your chest raised. Remember not to bend your waist!

When lifting the bell to both sides, bend your elbows and wrists slightly without locking the joints. You can more obviously feel the contraction of the deltoid muscles.

During the entire movement, your mind should be focused on the contracted muscle groups, which can better mobilize and recruit your muscle groups.

In many technical sports, shoulder muscles directly affect basic movements and joint stability. The shoulder joint is the most flexible and least stable joint in the body. The shoulder joint is the joint most commonly used by people and is also easily injured.

prime mover and antagonist muscles

When you lift up with dumbbell curls, the biceps brachii (the upper one) is the prime mover, and it contracts concentrically to allow the arm to lift the weight. In contrast, the triceps brachii is the antagonist muscle (the one on the lower head). It plays the role of relaxation, elongation, and eccentric contraction. It also serves to allow the arm to lift heavy objects.

The same goes for the shoulder joint. In general sports, the prime movers of the shoulder joint include the pectoralis major, latissimus dorsi, anterior and middle deltoid muscles and other well-known super muscles. Their function is usually to internally rotate the shoulder joint. What is shoulder internal rotation? The most typical movement is the smash in tennis (of course, this movement is definitely not just pronation, just feel the changes in the shoulders during the smash). The antagonist muscles of the shoulder joint include supraspinatus, infraspinatus, teres minor, and subscapularis, the legendary four muscles of the rotator cuff. They play a role in external rotation or abduction of the shoulder joint.

These four muscles are connected to the shoulder, tying it like a rope, and wrapping the shoulder like a shoulder sleeve. They are also called scapular rotation sleeves, so they are called "rotator cuffs" for short. Since the four muscles of the rotator cuff play an extremely important role in the function and stability of the shoulder, many shoulder diseases are directly related to the rotator cuff, so problems in this area are very troublesome, so you must pay attention!

However, the prime movers that the four muscles of the rotator cuff oppose are relatively developed muscle groups such as the latissimus dorsi and pectoralis major, as well as muscle groups that everyone usually likes to exercise more. In this case, in many sports, if our prime mover muscles are too strong and the eccentric force of the antagonist muscles is small, it will lead to shoulder joint impingement syndrome (impingement syndrome) and rotator cuff injury (rotator cuff). injury) and other issues.

Therefore, if we want to reduce the damage to the rotator cuff muscles and enhance the stability of the rotator cuff, we must strengthen the antagonist muscles of these movements, specifically the supraspinatus, infraspinatus, teres minor, subscapularis and other rotator cuff muscles." "Four Heroes"!

To strengthen the stability of the rotator cuff, simply put, you only need to perform external rotation exercises of the shoulder joint. The main movements involving external rotation of the shoulder joint are the following two: L lateral raise and Cuban press holding the barbell (only the front half). In fact, these two movements are basically a complete external rotation of the shoulder joint.

Action introduction:

Training plan:

1. Hold a heavy object and place it behind your head. Dumbbells, water bottles, and elastic bands are all fine. The weight must be light. This movement focuses on sculptural form. It should not be too heavy, otherwise the elbow joint will be easily injured.

2. At the lowest point of the movement, you should feel that the back of the upper arm is stretched! This sense of stretch is why arm flexion and extension at the back of the neck is better than other movements as an introductory movement for sculpting the arms. Stretching can inherently improve muscle strength and shape. This action allows beginners to fully experience the force and stretch of the triceps brachii, and can effectively sculpt the shape of the upper arms.

3. Slowly lift the weight until your arms are nearly straight. Note: It is "close to" straightening! By the end, the elbow joint is unlocked (as shown). If you end up with your elbow fully extended, the muscles will not be fully trained. Instead, gravity will be exerted on the joint and cartilage, which may cause a little damage.

4. Lower the heavy object slowly, gently and slowly. Because the elbow joint ligaments are more susceptible to injury, too fast movements can easily cause impact damage to the elbow joint.

After you are familiar with the movements, you can also do some single-arm arm flexion and extension at the back of the neck. Beginners can use their other hand to assist the elbow joint.

Arm flexion and extension at the back of the neck is a sculpting exercise for small muscle groups, and is best placed after training for large muscle groups. The best time to train is after major muscle group training and before core muscle group and aerobic training. For men who have a strong need to build muscle in their arms (those with a giant arm plan), please alternate this action with the biceps training action, because the triceps and biceps are the agonist and antagonist muscles of each other.

It is best to warm up with a set of light weights first, because if you do not warm up for this movement, it is likely to cause damage to the elbow joint. Female friends can quickly warm up with their bare hands. After warming up, do 2 to 4 more sets of 8 to 12 times each.

1. Sit on a chair with books or other stable objects placed under the soles of your feet. This is mainly to allow your heels to lift off the ground and your calves to feel stretched.

2. Press several barbell plates, dumbbells or other heavy objects on your knees.

3. Raise your back heel as high as possible. Heel raise means to raise the heel.

4. Repeat the above actions.

1. Be sure to feel your calves being stretched when sitting.

2. When doing this action, you can choose a faster speed, or you can choose a larger weight to carry the weight. The triceps surae is the second strongest muscle in the body, along with the gluteus maximus, so there is no need to worry about injury due to excessive force.

3. You can also do more reps, and the weight for training at home is generally not too heavy.

If you are fast, you can do 30 to 50 times in one group, and do 3 groups each time.

If there is no obvious pain, the physiological sound between joints will generally not affect exercise and normal life. If it is a friction sound in the knee joint, I suggest you stop running for a period of time and switch to aerobic exercise that is less harmful to the knee joint, such as fast walking or swimming. It's okay to do squats with bare hands, but be sure to avoid jumping. Strength training with small weights (only your own weight), such as squats, is very beneficial to joint health. Squats with bare hands have little impact on the joints and the number of repetitions is not high. It only benefits the body and does no harm.

After a period of exercise, the strength of the knee joint is strengthened, which also helps to protect the joint. Once you get used to exercise, bursal fluid secretion will also increase.

Imagine that when you jump, you must squat down and then jump up. When you squat down, the muscles are pulled and stretched. The sensing organs in the muscles sense this stretch and become excited, prompting the muscles to contract violently, thus generating powerful force. However, if you stretch before training, these sensing organs have been sensing the stretching of the muscles. They have become accustomed to the excitement and have passed the sensitive point, so the muscle contraction force becomes smaller and weaker.

During daily training, when the muscles are passively and unnaturally stretched, the sensing organs will immediately prompt the muscles to contract to protect themselves. To give a simple example: when you play basketball, your muscles are ready to land at the moment you jump, but suppose someone comes to grab the ball from you at this time and bumps into you - this is passive If the muscles are stretched unnaturally, they will contract to protect themselves. But when you finish stretching and then perform training or exercise, these basic organs have become accustomed to stretching. If they encounter any abnormal stretch again, their defense function will not be activated normally, so they will be easily injured.

A currently popular stretching method, it slowly stretches muscles, tendons, and ligaments until there is a certain feeling of soreness. Then hold in this position for a while, usually 30 to 60 seconds. This stretch should be repeated 3 to 4 times for each muscle.

That is, stretch the muscle quickly, stretch it to the extreme to produce rebound, and then continue stretching. The most typical one is the chest expansion exercise we do in physical education class. A muscle part can be bounced like this for a minute or two, repeated two or three times.

Proprioceptive neuro-muscular facilitation.

1. Find an external force and stretch the target muscle until you feel slight soreness for 10 seconds. For example, push the wall with your hands, kick your legs and turn your waist to provide an external force to stretch the pectoralis major muscles.

2. Against external force, the stretched part actively exerts force, actively contracts, and slowly returns to its original position. For example, push the wall with your hands, kick your legs and turn your waist to stretch your pectoralis major muscles. The chest muscles resist this stretch and slowly turn the waist back.

3. Relax the target muscle group and continue to stretch it with external force - that is, repeat the first step. This action can be repeated four or five times so that the target muscle groups can be well stretched.

Studies have shown that the first phase of PNF stretching can stretch the target muscle to the extreme, eliminate the stretch reflex, and allow it to reach its maximum stretch range. In the second stage, when the anti-stretch reflex is eliminated, the target muscle is actively contracted to stretch the muscle, improving flexibility and protecting it from injury. This phenomenon is called reciprocal inhibition. In other words, the PNF training method is not only a muscle stretching training, but also a nerve training method.

FST-7 means Fascial Muscle Stretching-7 mode. It is a very popular training method in the international fitness circle. It was invented by Hani Raymond Bode, the creator of the two Mr. Olympias. This training method and PNF stretching work well together for training.

The FST-7 training method is to add 7 so-called muscle fascial stretching training groups after all muscle training. In this set, you want to choose low- to medium-weight exercises that are very isolated and stretch your muscles. At the beginning of the movement, stretch hard, then resist the external force of the stretch, actively contract the target muscles, and complete the movement. This training method is very close to the PNF stretching method. Because it uses isolation movements, it can be very effective in targeting the target muscles you want to train, and because it uses medium and low weights, it can well avoid injuries.

You can use the FST-7 training method on training days when you need to increase muscle size (such as chest, butt, back, etc.). But it’s best not to use it every day, because it puts a heavy burden on the body.

Here are a few moves you can do to train the FST-7 (that is, isolation moves for those areas). When doing it, you should tighten it quickly and release it slowly, integrating thought and movement to keep the muscles focused and pumping. We can choose the following movements as the final 7 groups. Note that you can choose multiple movements, as long as they are combined into a tight 7 groups.

1. Chest: Big gantry fly, seated butterfly machine to hold the chest.

2. Back: Straight arm pull-down, Smith machine row.

3. Triceps brachii: flex and extend the arms while lying on your back, and press down on the cable.

4. Biceps: dumbbell incline curl, dumbbell alternating curl, dumbbell curl.

5. Front and middle deltoid muscles: dumbbell front raise and dumbbell lateral raise.

6. Rear deltoid muscle: bent over dumbbell lateral raise, butterfly machine reverse fly.

7. Glute: Glute bridge, single-leg glute bridge, back push-up, single-leg deadlift.

The travel time from home or work to the gym should not exceed 20 minutes. This is arguably the most important principle when choosing a gym. If you go beyond 20 minutes, no matter how ambitious you are to change yourself, you will occasionally feel lazy or bored.

When choosing a gym, you must consider the ratio of the number of cards issued to the number of equipment in the gym. To check this, check it out during your regular exercise time.

If you are a man, it is recommended to check the usage, ratio, function and queue status of fitness benches, bench press racks, squat racks and Smith barbell machines.

If you are a woman, the focus of inspection is various aerobic equipment and fixed equipment.

1. Is there a water dispenser? Are there tissues for wiping sweat?

2. Is it convenient to take a bath? Is there enough hot water? Do I need to queue when there are many people?

3. Are the instruments regularly cleaned? Don’t you mind someone else’s sweaty exercise bench?

4. If you drive to exercise, are the transportation and parking spaces convenient?

5. How is the air quality? Are there air purifiers?

6. If you like swimming, you should also consider whether there is a swimming pool.

7. Do you like the decoration style? Such as the arrangement of light, etc.

8. Other points added or subtracted. SPA, hot yoga and other beauty and leisure places. Tennis courts, badminton courts, and other sports venues such as squash and basketball.

As a unit of nutritional energy, calories were first proposed by American chemist Wilbur Atwater in the 19th century and have not been modified until now.

Human dietary energy supply mainly consists of three major nutrients: protein, carbohydrates and fat. People usually approximate the calories provided by these three nutrients as: approximately 4 kcal per gram of protein and carbohydrate, and 9 kcal per gram of fat. But in fact, the meanings of calories contained in these three major nutrients are different, and their differences are not solely based on the caloric value they can provide.

To give a simple example, although protein provides similar calories to carbohydrates, protein-rich foods and foods mainly composed of carbohydrates require completely different amounts of energy to be digested and absorbed by the body after eating. In fact, it takes five times more energy to digest protein than it does to consume the same amount of fat. Many carbohydrates, such as sugar or honey, can enter the body directly without digestion and are absorbed and stored by the body. Therefore, even though from a calorie point of view, the calories of an egg may be higher than that of a lollipop, we should eat more eggs instead of lollipops during fitness and weight loss.

Students who are trying to lose weight must have heard the theory of eating less nuts, because most nuts, such as almonds, peanuts, walnuts, etc., have extremely high calorie counts. According to the weight loss theory of calorie increase and decrease, it is natural to eliminate such high-calorie foods as much as possible. However, can the nuts you eat really be fully digested and absorbed by your body? In fact, humans cannot digest all nuts.

A study by the United States Department of Agriculture showed that eating a serving of almonds only provides more than 120 kcal, not the more than 170 kcal written on the label. Nuts are rich in essential fatty acids, antioxidants, potassium, magnesium, fiber and protein, which are very good for the human body!

For the human body, most foods will consume more calories after cooking. For example, protein and carbohydrates can significantly increase the amount of calories consumed by the human body after heating. Therefore, when we choose food, it is best to choose food with less artificial processing. In other words, brown rice is better than white rice; whole wheat noodles with wheat bran are better than refined noodles.

GI value:

What foods have a higher GI value?

As an important component of the three major nutrients in food, it is closely related to human body growth and development, cell repair, immunity, hormone and enzyme activity, etc. Protein can help synthesize and repair cell tissues, promote the function of hormones, enzymes, and antibodies, maintain the body's pH balance, and maintain normal hormone secretion.

For example, protein is to our body what lubricants are to equipment. It can help our body to "depreciate" less seriously, and it will always be as smooth and natural as brand new. The effect of such a substance on fat loss cannot be underestimated. If you adopt a high-protein diet in your daily diet, it can very effectively reduce weight gain and prevent weight rebound.

First, a high-protein diet increases feelings of fullness. Eating protein-rich foods will make you feel fuller and more satisfied. At present, most opinions believe that this may be related to the brain's mechanism for regulating appetite. Some studies have found that the brain's mechanism for regulating appetite may be related to the concentration of serum amino acids, and the concentration of serum amino acids can regulate appetite. A high-protein diet increases the concentration of amino acids in the serum, making people eat less, less hungry, and less greedy.

On the other hand, the human body does not have the ability to store protein. Most protein will be digested when eaten in the stomach, and the undigested part will be converted into urea and excreted from the body. Unlike carbohydrates and fats, even if they cannot be digested, they will be excreted. The part consumed by the body in time will also be fully absorbed by the body and stored as fat on the belly.

Therefore, increasing the proportion of protein in the dietary structure can lead to a corresponding decrease in the proportion of carbohydrates and fat, which will help the body reduce the amount of calories and fat it can store.

The premise is to increase the proportion of some proteins appropriately while ensuring that the three major nutrients are balanced, rather than extremely increasing protein and reducing carbohydrates and fat to achieve fat loss. And if you already suffer from kidney diseases, it is better to consume less protein because the digestion of protein will increase the burden on the kidneys.

Effects of strength training on protein synthesis

Changes in protein requirements of strength and endurance athletes and sedentary individuals

Carbohydrates are an important source of glycogen for the human body, and supplementing carbohydrates during exercise is an indispensable method of sports nutrition.

Generally speaking, according to different purposes, carbohydrate supplementation during exercise can be divided into three ways: before exercise, during exercise and after exercise. The purpose of supplementing glycogen at different time periods is to help increase the body's glycogen reserves, thereby maintaining the relative stability of blood sugar concentration during long-term exercise, helping to improve endurance and exercise capacity.

General bodybuilders can and preferably consume high-quality carbohydrates with a low glycemic index two hours before exercise. The benefits of this are: first, it promotes exercise performance and increases exercise endurance; second, it promotes the decomposition of fat; third, it does not affect the secretion of growth hormone during exercise.

Eating low-glycemic index carbohydrates about two hours before training can not only ensure energy supply during training, but also ensure that the food has been digested and will not cause gastrointestinal discomfort during training. The benefits of low GI foods in terms of building muscle and losing fat actually include training benefits when consuming low GI foods before exercise.

The human body consumes muscle glycogen during exercise, and strength training mainly relies on muscle glycogen for energy. When muscle glycogen decreases, exercise ability and exercise endurance will decrease accordingly. Most current views agree that depletion of muscle glycogen and reduction in blood glucose concentration are the main factors leading to exercise fatigue. Therefore, during exercise, properly supplementing carbohydrates can increase blood sugar levels and increase muscle sugar oxidation, thereby increasing the use of exogenous energy, saving muscle glycogen, slowing down muscle glycogen depletion, and extending the time. exercise time and improve exercise efficiency.

Carbohydrate replenishment after exercise is the most important. The digestion and absorption of carbohydrates is closely related to the secretion of insulin in the body. To put it simply, insulin in the body mainly plays a role in helping the body recover, including energy reserves, muscle synthesis, fat synthesis, etc. To some extent, we can think of insulin as a transporter. It delivers energy (sugar or amino acids) to where it is needed most for use. Three hours after training is the golden period for muscle growth. If you don’t eat at this time, you are likely to miss the opportunity for muscle growth. And when you eat it later, these nutrients will be converted into fat.

Research shows that supplementing carbohydrates immediately after training can increase muscle glycogen synthesis more than supplementing carbohydrates several hours after training. At the same time, supplementing carbohydrates immediately after exercise can also efficiently stimulate the secretion of insulin, allowing the body to recover and grow. And in order to accelerate the secretion of insulin, we need to eat foods with a high GI value that can quickly increase blood sugar.

The recommended dietary intake in fitness and other fields is to consume at least 1.2 g/kg (body weight) of carbohydrates during exercise and within 2 hours after exercise. A reasonable daily carbohydrate intake is preferably within Within the range of 5 g/kg.

Details and extremes for advanced players

The meal after exercise

Fat forms cellular tissue in the human body and promotes cell function. It also insulates and protects organs, and helps absorb fat-soluble vitamins. Appropriate intake of fat in daily life can produce hormones and promote the secretion of testosterone and other hormones, which is very effective in building muscle and reducing fat.

Different from the two major nutrients of protein and carbohydrates, although healthy fats are necessary for humans, and reasonable intake of healthy fats is also of positive significance for fat loss and body shaping, within two hours before and after fitness training, , please stay away from fat!

On the one hand, fat intake will affect training levels and restrict blood flow to the muscles. More importantly, consuming fat before fitness will affect the level of growth hormone (GH) production during training.

Maximum Growth Hormone Levels with Different Pre-Workout Diets

Growth hormone can accelerate the breakdown of fat, which is beneficial to growth, development and tissue repair. Its production can promote protein synthesis, inhibit the use of glucose by peripheral tissues, reduce glucose consumption, accelerate the decomposition of fat, and shift the body's energy source from sugar metabolism to fat metabolism. In a word, growth hormone is an important hormone for building muscle and losing fat.

However, eating high-fat food before training will reduce the secretion of growth hormone, which will accordingly affect your body's recovery and growth, as well as the effect of your fat loss and body shaping. The reason why high fat intake affects GH production levels is because fat consumption produces somatostatin, a reverse hormone that reduces GH production.

Therefore, in order to have a more efficient and beneficial training level during training, let me reiterate again: before training, please absolutely do not consume fat!

After strenuous exercise, glycogen in the body is depleted significantly, and muscle glycogen and liver glycogen reserves are significantly reduced or even emptied. At this time, we need to consume a large amount of carbohydrates to replenish the glycogen and blood sugar reserves in the body. Moreover, the human body will over-recover. When the body feels that the energy this time is not enough, it will reserve more energy than the last time to carry out work. Eating foods with a high glycemic index at this time will create more glycogen stores than eating foods with a low GI value.

The body's over-recovery process requires the regulation of insulin, and the main factors that stimulate insulin secretion are carbohydrates and proteins. As for fat, it is not only difficult to effectively stimulate the blood sugar index, but can even slow down the overall blood sugar rise rate.

During and after training, the body's digestive capacity is often poor, and fatty foods should not be consumed at this time, because in most cases, the ranking of gastric emptying rate is sugar > protein > fat. Ingesting fatty foods during or after training is likely to cause gastrointestinal discomfort. Therefore, don’t consume fat during fitness.

It is the safest and most effective natural compound for building muscle. It is particularly effective for growing muscle and enhancing strength. It is also very effective for improving exercise capacity, promoting body recovery, and increasing insulin sensitivity.

From a creatine perspective, pork also has a relatively higher creatine content. Creatine content in food (g/kg): pork 5.0, beef 4.5, cod 3.0, chicken none. Therefore, bodybuilders may have better muscle-building effects by eating lean pork. Especially for advanced trainers, if they are unwilling to use exogenous creatine supplements, eating lean pork can be an effective way to supplement creatine.

Heavy training volume = 100% × weight, medium training volume = 90% × weight, low training volume = 85% × weight.

For example, when you are at your best, you do 50kg squats in sets of 10. Then, this 50 kg × 10 is your large training volume, 45 kg × 10 is the medium training volume, and 42.5 kg × 10 is the small training volume.

Large training volume = 100% × times, medium training volume = 90% × times, and small training volume = 85% × times.

For example, when you are in the best condition and do squats, you do 50 kg Correspondingly, your moderate training volume is 50 kg (30×90%), and 50 kg (30×85%) is low training volume. Assuming you do 3 sets at a time, your high-volume squats will be 10 reps per set, medium-volume squats will be 9 reps per set, and low-volume squats will be 8 reps per set.

If you can't do high-five push-ups, you can do standard push-ups. You can try incline high-five push-ups or incline high-five push-ups, both of which are easier.

Suggestion: Core training can be combined with training of other large muscle groups and done after training of large muscle groups. If you want to strengthen the core muscles alone, you can also combine the core and small muscle groups together.

·If you don’t have an elastic band, you can also jog for 5 minutes to warm up;

·HIIT can choose: ① Alternate fast and slow jogging: half a minute fast, half a minute slow, etc.;

② Alternate single and double shakes of skipping rope: 100 single shakes mixed with 10 double shakes;

③ Various HIIT exercises.

· Emphasis on the buttocks when stretching.

·Applicable people: Beginners, those with weak constitution or those who are recovering from injuries;

·Program features: All movements are relatively gentle and safe, and are comprehensive for body shaping, laying a solid foundation for the most standard deep squats;

·Activating the glutes can be used as a warm-up set. If you don’t have an elastic band, you can also jog for 5 minutes to warm up;

·Students who want to lose fat can add 15 to 30 minutes of HIIT aerobic training after training.

·Applicable people: Home bodybuilders, with a certain basic squatting skills and no injuries;

·Program features: The effect of fat reduction and shaping is stronger, and it better balances "warping" and "thinning" (gluteus maximus and gluteus medius), laying a solid foundation for power-bearing squats;

·Activating the glutes can be used as a warm-up set. If you don’t have an elastic band, you can also jog for 5 minutes to warm up;

·Students who want to lose fat can add 15 to 30 minutes of HIIT aerobic training after training.