Bodybuilding muscles
Mainly two aspects of bodybuilding muscle: on the one hand the flabby muscles become firm and plump; on the other hand is to make the rigid muscles become soft and flexible,the improvements of the two aspects need for muscles training and exercise practice of stretching the muscles. Studies have shown that:after 25 years of age, if not do proper exercise, an annual loss of about 0.45 kilograms of muscle, if not do sports, per kilogram of muscle consumes 75 ~ 110 calories of heat per day, meaning that each additional 1 kg muscles, their consumption of calories is equivalent to reducing 3 ~ 5 kg of fat one year.
When people reach middle age, with increasing age, the body's basal metabolic rate reduce and the muscle calories will be stored in the form of fat. This is no wonder that middle-aged people put on weight. Therefore, the training of the muscles will not only help you to improve metabolism, reduce fat, but also retard aging, has a fit posture.
Muscle Training Notes
1. Warm-up exercise before the Muscle training.
2. Strength exercises should not cause joint pain.
3. Readjust the breathing to avoid suffocation, or force isometric easy to make high blood pressure.
4. Resistance exercises usually daily or every other day,if time interval is too long, there is no the accumulation and the effect is poor, if too short is easy to make excessive fatigue, or even strain.
When you use fitness equipment to strain the muscles how to choose load capacity
In order to ensure safe and effective practice, increasing the load capacity preferably in a progressive resistance method. Take a example of upper biceps exercises(biceps is elbow flexion force fist, is the clearly raised muscle on the upper arm). Concrete method is: you can hold a dumbbell or tie sandbags on your wrist and can also use other fitness equipment to train your upper limb.The equipment weight of your choosing is that you just be able to continuously complete the the action of the arm from full extension to the bending for 10 times, if they can accomplish more consecutive times, increase the weight, if you can not do 10 times,you should reduce weight.
Assuming that this load is 10 kg, then the exercises selected the weight of 5 kg, 7.5 kg, 10 kg, respectively, for 10 consecutive times, the order from lighter to heavier, or heavier to lighter, either is ok. Each interval of 1 minute,Measuring to adjust load per week. Muscle Training normally takes the function and morphological changes at least 6 weeks.
Why does you feel stiff when taking muscle training
When the muscle contraction, especially static nature (equilong) contraction, the blood flow in muscle is temporarily blocked, energy metabolism mainly in form of anaerobic glycolysis,and produce large amounts of lactic acid. The accumulation of lactic acid stimulated the sensory nerve endings, through the nerves upload it to the brain, causing a sense of muscle soreness. When the muscle relaxation, the local accumulation and stimulation of acidic products, microvascular expansion, the muscles get more energy, help muscle recover and grow.
Why should there be sudden death when doing sports
All above, we said a lot of benefits of exercise, no doubt sports is beneficial to health. However, the improper movement may also cause exercise-induced diseases, sports injuries, and even lead to sudden death. Studies have shown that Coronary artery disease and unexplained cardiac hypertrophy is the main reason for sudden death of movement, in particular, a higher incidence of the latter.
Caused by the change of blood pressure. Some people, especially patients of coronary heart disease with excessive blood pressure increase during exercise, if exercise stopped,especially sudden stop, blood pressure reduce to a low level, which leads to sudden death.
Suffocating cause. When the over-suffocating, the chest pressure is too high, the excess pressure to left ventricular underfilling, greatly reduce cardiac efficiency, the blood not into tissues and cause sudden death.
Under what circumstances you should reduce the exercise intensity
1. After sports,Nausea and vomiting
2. The slow recovery of fatigue, insomnia,
3. Heart rate too fast, recovery slow
4. After exercise,muscle and joint pain lasts to the next day
Under what circumstances you should immediately stop movement
1, Chest, throat, shoulder pain or pressure
2, Fflustered,disorder pulse,or a sudden slow down
3, pale,purple lips, shortness of breath, sweat, dizziness, vertigo and so on.
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