如何锻炼肌肉(健身)（How to exercise muscles）.docVIP

如何锻炼肌肉(健身)（How to exercise muscles） I am a fitness enthusiast, fitness for two years, the effect is good, give you the following recommendations: 1, individuals believe that the key elements of fitness success three, First, persist and persevere all the year round; Second, the proper method varies from person to person; Third, nutrition supply, rest in time. 2, one of the key elements: perennial adhere to, persevere, You belong to amateur fitness enthusiasts like me, not a professional bodybuilder, usually have other work, just work outside fitness hobbies, so the training intensity and density is not in accordance with the professional bodybuilder like that, if in accordance with professional bodybuilder, we have too much, but also no need. Personally think that the best is two days (48 hours) training time, each exercise time for 60 - 90 minutes, practice time to focus and effort into training, training can be arranged in the morning, afternoon, evening, according to their regular life and. If you practice every day, feeling density is too large, after all, the exercise of muscle is actually the process of muscle movement - destruction - self repair process, after the destruction of muscle tissue also takes time to self repair. Practice after the 48 hour period as little as possible to do many other sports, avoid energy consumption, but the amount of aerobic exercise (such as jogging, stretching, etc.) it helps blood circulation, nutrition and self repair, which is a matter of degree, can hold their own. 3, the key elements of the two: the method is appropriate, vary from person to person, The fitness of the process must pay attention to methods, if not done properly, the wasted effort, generally speaking is mainly pay attention to the method of exercise in weight and number of times, each time before the training can be 3 - 5 minutes of aerobic exercise, exercise, exercise to prevent muscle injury. The weight and number of choice, personally think that this is th