The most important foundations of the growth of muscle mass

The most important foundations of the growth of muscle mass

Building muscle mass — not a simple matter and approach it should be ready. The main factor that separates people who have turned out and did not work: it is the presence of certain knowledge. The availability of knowledge and adherence to them is the key to success in the gym.

The first thing to do if you want to enroll in training — is not to buy more sports nutrition with strange properties, and get acquainted with the basics of building muscle mass. The article, entitled «10 Rules of muscle growth,» we tell you about the basic fundamentals you need to know everyone.
1 // Strength training should be accompanied by cardio

Most of the guys in the room a lot of time in the area of ​​free weights, which undoubtedly correct, but the time needs to be given and the cardio zone. No matter what kind of cardio you are doing: running, swimming, walking — it is important to perform cardio exercises on a regular basis.
You will never be able to train your abdominal muscles without doing twists, but you can never see the cubes on the belly without regular cardio exercise.
2 // The right food — the right time

Proper nutrition — it does not support your fitness program, its LRA base. The good news is that you will never be hungry. This is the foundation of your diet. You do not need to wait for the arrival of hunger. The most important meal of the day — a breakfast, he should be the most nutritious and high-calorie meal of the day. Later eat every 2-3 hours.
3 // Train quickly

When you do strength training, you will not hesitate to speed. You make fast accurate designated number of times. The same should apply and cardio. To perform cardio at the same pace as the strength exercises. This will not only increase efficiency, but also significantly reduce the time spent on training.
4 // Pay attention to stretching

Stretching — it is one of the most useful thing you can do in the gym or at home. Stretching is the basis of our life, making our lives more comfortable. Despite the obvious benefits of stretching in their daily life — it also helps us to achieve results in the hall. We recommend to perform stretching after strength training.
5 // Pay attention to not only the large muscle groups

Most of the injuries sustained in training, linked to the muscles of the back, especially with the lower divisions. The reason for that — ignoring some small muscle groups. It must be remembered that in order to achieve athletic need to work out all the muscle groups, regardless of their size and your preferences.
6 // muscles — is not only beautiful

Why did you go to the gym? In order to then show off on the beach? No, I do not blame you. We all want to look beautiful, but the muscles in the first place — it is the power and benefits rather than an element of beauty. Remember that you live with these muscles is not always large muscles help us in life.
7 // Do not overdo it with twists

Most people in the room who want to see the treasured dice on his stomach, making hundreds of twists every workout. Twisting of course a good exercise, but not the best. It is not necessary to carry out hundreds of repetitions each time — better facilities to other parts of the body.
Remember that the secret of dice on the press — is the lack of fat on the abdomen, twisting is absolutely not reduce its contents.
8 // Drink more

In order to achieve a beautiful body — need to drink plenty of water. You should drink water as much as possible throughout the day. Water helps to digest food, so you will not feel heaviness in the stomach. And it is not strange sounds, the more water you drink, the less it accumulates under the skin and strengthens the muscles.
9 // Rest days are as important as the days of training

Muscles grow only during the holidays. Particularly high production of the hormone of sleep at night, when we sleep. Moreover, regular exercise and good nutrition strengthen our sleep, so you will sleep like a baby.
10 // Allow yourself to «cheat day»

Allow yourself to be days when you can eat anything you want. Do not look at the calorie content and usefulness of the product: eat what he wants! This can be a mug of beer or a hamburger. Studies have shown that «cheat day» does not affect the result in the gym, it allows you to refrain from harmful food on other days.

Building muscle mass — not a simple matter and approach it should be ready. The main factor that separates people who have turned out and did not work: it is the presence of certain knowledge. The availability of knowledge and adherence to them is the key to success in the gym.

The first thing to do if you want to enroll in training — is not to buy more sports nutrition with strange properties, and get acquainted with the basics of building muscle mass. The article, entitled «10 Rules of muscle growth,» we tell you about the basic fundamentals you need to know everyone.
1 // Strength training should be accompanied by cardio

Most of the guys in the room a lot of time in the area of ​​free weights, which undoubtedly correct, but the time needs to be given and the cardio zone. No matter what kind of cardio you are doing: running, swimming, walking — it is important to perform cardio exercises on a regular basis.
You will never be able to train your abdominal muscles without doing twists, but you can never see the cubes on the belly without regular cardio exercise.
2 // The right food — the right time

Proper nutrition — it does not support your fitness program, its LRA base. The good news is that you will never be hungry. This is the foundation of your diet. You do not need to wait for the arrival of hunger. The most important meal of the day — a breakfast, he should be the most nutritious and high-calorie meal of the day. Later eat every 2-3 hours.
3 // Train quickly

When you do strength training, you will not hesitate to speed. You make fast accurate designated number of times. The same should apply and cardio. To perform cardio at the same pace as the strength exercises. This will not only increase efficiency, but also significantly reduce the time spent on training.
4 // Pay attention to stretching

Stretching — it is one of the most useful thing you can do in the gym or at home. Stretching is the basis of our life, making our lives more comfortable. Despite the obvious benefits of stretching in their daily life — it also helps us to achieve results in the hall. We recommend to perform stretching after strength training.
5 // Pay attention to not only the large muscle groups

Most of the injuries sustained in training, linked to the muscles of the back, especially with the lower divisions. The reason for that — ignoring some small muscle groups. It must be remembered that in order to achieve athletic need to work out all the muscle groups, regardless of their size and your preferences.
6 // muscles — is not only beautiful

Why did you go to the gym? In order to then show off on the beach? No, I do not blame you. We all want to look beautiful, but the muscles in the first place — it is the power and benefits rather than an element of beauty. Remember that you live with these muscles is not always large muscles help us in life.
7 // Do not overdo it with twists

Most people in the room who want to see the treasured dice on his stomach, making hundreds of twists every workout. Twisting of course a good exercise, but not the best. It is not necessary to carry out hundreds of repetitions each time — better facilities to other parts of the body.
Remember that the secret of dice on the press — is the lack of fat on the abdomen, twisting is absolutely not reduce its contents.
8 // Drink more

In order to achieve a beautiful body — need to drink plenty of water. You should drink water as much as possible throughout the day. Water helps to digest food, so you will not feel heaviness in the stomach. And it is not strange sounds, the more water you drink, the less it accumulates under the skin and strengthens the muscles.
9 // Rest days are as important as the days of training

Muscles grow only during the holidays. Particularly high production of the hormone of sleep at night, when we sleep. Moreover, regular exercise and good nutrition strengthen our sleep, so you will sleep like a baby.
10 // Allow yourself to «cheat day»

Allow yourself to be days when you can eat anything you want. Do not look at the calorie content and usefulness of the product: eat what he wants! This can be a mug of beer or a hamburger. Studies have shown that «cheat day» does not affect the result in the gym, it allows you to refrain from harmful food on other days.

Sources:
Cycling training
http://www.bodybuilding.com/

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