健身基础知识（Fitness Basics）.docVIP

健身基础知识（Fitness Basics） Instead, the growth of the two muscles is very slow. It is recommended that you arrange some large compound exercises with heavy weights, such as squat exercises with large weights, which can promote the growth of muscle in all other parts of the body. This is extremely important, and sadly, at least 90% of them do not pay enough attention to the desired results. Therefore, there should be more training programs arranged deadlift, squat, bench press, pull ups, the 5 classic composite action. 11. after training eat protein: in the 30~90 minutes after training, protein demand peak, at this time, the best effect of protein supplement. But dont eat immediately after training, at least 20 minutes apart. 12., rest 48 hours: local muscle training once, need to rest for 48~72 hours to carry out second training. If high strength training is performed, two hours of local muscle training for 72 hours is not enough, especially for large muscle mass. But abdominal exception, unlike other abdominal muscles, must often be stimulated to practice at least 4 times per week, each about 15 minutes; three pairs of your most effective practice, only 3 groups, each group of 20 to 25 times, all done exhaustive; each interval of time should be short, not over 1 minutes. 13. Ning light do not leave: This is not a cheats cheats. Many beginner bodybuilders pay special attention to the weight and number of movements, and do not pay attention to whether the movements are deformed or not. The effect of bodybuilding training depends not only on the weight and number of movements, but also on whether the muscles are directly affected and stimulated. If the movement is out of shape or not in place, the muscles must be trained or not part of the force, the training effect is not even, or even deviation. In fact, in all the laws, the correctness of action is always the first important. It is better to lift heavier weights with correct movements than to lift heavier weights with