锻炼体型的方法01（The way to build your body 01）.docVIP

锻炼体型的方法01（The way to build your body 01） Best answer 1: in exercise: wasting should be moderate exercise (between 130 to 160 beats per minute) aerobic exercise is appropriate, the weight of equipment to moderate load (50% to 80% of the maximum strength) is better. Schedule can be practiced 3 times a week (the next day, 1 days, 1 times), every 1 to 1.5 hours. Take 8 to 10 exercises at a time, each doing 3 to 4 groups. Practice is fast contraction, a little pause, slow stretch. A continuous set of movements for about 60 seconds, the interval between 20 to 60 seconds, each action interval 1 to 2 minutes. In general, each should be able to complete a continuous 8 to 15 times, if each number was less than 8 times, may be appropriate to reduce the weight; in the last two to be fully completed by the action of stimulating the deep muscle tissue, excess recovery obviously, exercise effect is excellent. When losing weight, it is better to exercise less in other sports, especially in endurance sports, such as long-distance running, playing football, playing basketball, etc.. Because these exercises consume more energy, it is not conducive to muscle growth, and the more you practice, the thinner you will become. In addition, do not usually spend too much energy Many other activities. 2, there should be focused and targeted: skinny people after 2 to 3 months of exercise, physical strength will increase significantly, energy will be more than before. At this point, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps, triceps, latissimus dorsi, gluteus maximus and thigh four muscle, etc., the amount of exercise should be adjusted at any time. In addition, the muscles of the same site can be trained with different movements and different instruments, and the muscle groups are to be contracted individually. With the increase and the coordination of muscle strength increased, the effect of exercise will be more significant. In general, the ex