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怎样变重增肌 - How to increase the weight of the muscle

文章目录

一、怎样变重增肌
二、 吃什么有利于增肌
三、增肌注意事项有哪些

怎样变重增肌

1、怎样变重增肌之饮食增肌增重

如何增肌增重,必须和如何减重相反,请把糖类食物跟蛋白质一起吃,如果你是很小只的,糖类食物的限制较少,甚至可以喝果汁,如香蕉牛奶,木瓜牛奶,同时记得餐后再来客甜点。再来,蛋白质的量不能太少,一公斤的体重,可以吃到1.5-2.0公克的蛋白质,所以一个60公斤的人,在增重计划下,一天须要60公克以上的蛋白质,大约可以吃到3只大鸡腿。怎样变重增肌 - How to increase the weight of the muscle

幸运pk102、怎样变重增肌之辅助食品

基本上帮助C身的食品,大都是降低体脂率,增肌的诀窍就是增加肌肉组织,所以两者几乎可以相通,例如共轭亚麻油酸(CLA),肉碱(L-Carnitin),辅酶Q10,支链蛋白(BCAA),乳清蛋白,肌酸(creatine),鱼油,另外当红的生长激素促进剂,G固酮的擦剂,也有很多人提到,不过尚未合法。

3、怎样变重增肌之增重运动

运动在增重的角色比减重还高,换句话说,想如何快速增重一定得运动,否则会变胖而不是变壮。增重的运动,初期会建议以重量训练为主,因为重量训练会破坏肌肉纤维,使它重新生长而肥大,当然如果你的体力很差,会建议重量训练和有氧运动2:1-1 :1。

4、怎样变重增肌之训练腿部肌肉

深蹲对你的整个身体都由好处。这是最重要的训练。一旦能负重300磅深蹲,你一定已脱胎换骨了。这里说的是你的臀部低于膝关节的自由负重深蹲。当你做深蹲和硬拉时,所有的肌肉都被拉紧。这些动作使你的身体成为一个整体,可以让你应付大重量。不要在二头肌弯曲上面浪费时间了。如果你能负大重量进行深蹲和硬拉,你的手臂一定已经很粗。

5、怎样变重增肌之做全身的训练

不要依照健美杂志的建议训练。当你已打下基础后,身体局部分离训练倒是不错,但那要你能负重300磅深蹲了才好。

吃什么有利于增肌

1、牛肉

牛肉大家应该都不会感到陌生。它除了含有丰富的蛋白质之外,还是胆固醇的重要 来源之一。胆固醇人体自身合成睾丸激素的主要原料,而这个激素的提升,对增肌也起着关键作用。

2、鱼肉

幸运pk10鱼肉属于瘦肉型,100克鱼肉所含有的脂肪不足2克。而且鱼肉还是蛋白质的重要 来源,容易被人体吸收,100克鱼肉保证人体每天所需的蛋白质的一半。

3、鸡蛋

鸡蛋富含蛋白质,而且容易被人体吸收,身体可以把蛋白质分解为氨基酸,而氨基酸正是肌肉增长的主要原料。鸡蛋还富含健康脂肪、饱和脂肪和卵磷脂,这些都是帮助肌肉生长的主要成份。怎样变重增肌 - How to increase the weight of the muscle

4、全脂奶

如果你想要增肌,那全脂奶是必不可少的!16盎司的全脂奶中,能够提供16克蛋白质和16克脂肪。全脂奶和其他食物相比,它含有的脂肪一般都是短链的。短链脂肪具有促合成,防止肌肉分解的作用,是增肌人群的首选!

增肌注意事项有哪些

幸运pk101、有氧训练可减少。如果你要做的话,建议控制在30分钟内。

2、每次锻炼不必过度。每块肌肉训练不要超过20组,最好控制在12组内。

3、不要只锻炼某个部位,要采用全身训练或上下肢分离训练,这样才能够更有效的促进肌肉生长。怎样变重增肌 - How to increase the weight of the muscle

4、训练前后,一定要拉伸。

5、饮食幸运pk10规律要变化,少吃多餐。每天建议进食5-6餐。

幸运pk106、遇上平台期,要马上调整训练方式。

7、一定要坚持做全身训练,这样才能刺激荷尔蒙的分泌,保持肌肉持久增长。

8、训练前1小时可吃些高蛋白和高碳水化合物的饮食。

9、休息。一定要注意,每天休息时间最好控制在7-8个小时内,一定要按时作息,不要熬夜!


Article catalogues

1. How to increase the muscle and increase the muscle
Two. What is beneficial to the muscle enhancement
Three. What are the matters needing attention in the muscle enhancement

How to increase the weight of the muscle

1. How to increase weight and increase muscle weight and increase muscle weight

How to increase muscle gain must be compared with how to lose weight. Please eat sugar food and protein. If you are small, sugar foods are limited, and even can drink fruit juice, such as banana milk, papaya milk, and remember to come to dessert after dinner. Again, the amount of protein can not be too small, one kilogram of weight, you can eat 1.5-2.0 grams of protein, so a 60 kg in weight, under the plan, a day to more than 60 grams of protein, you can eat about 3 big chicken. 怎样变重增肌 - How to increase the weight of the muscle

幸运pk102。 How to change the auxiliary food of the weight increasing muscle

Basically help C food, mostly reduce the percentage of body fat, increase muscle tips is to increase muscle tissue, so the two can almost be interlinked, such as conjugated linoleic acid (CLA), carnitine (L-Carnitin), coenzyme Q10, branched chain protein (BCAA), whey protein, creatine (creatine), fish oil, also popular the growth hormone promoter, G testosterone liniment, many people have mentioned, but not yet legal.

幸运pk103。 How to change weight and increase muscle weight

The role of exercise in weight gain is higher than that of weight loss. In other words, it is necessary to get a fast increase in weight, otherwise it will be fat rather than strong. Weight lifting exercises will be recommended in the early stage, because weight training will destroy muscle fibers and make them grow and grow again. If you are in poor physical condition, you will suggest weight training and aerobic exercise 2:1-1: 1.

4. How to train the muscle and muscle to train the leg muscles

Crouching is good for your whole body. This is the most important training. Once you have a 300 pound crouch, you must be reborn. Here's the free weight squat on your hips below the knee. When you do crouching and hard pull, all the muscles are tightened. These actions make your body a whole and allow you to cope with great weight. Don't waste time on the two head. If you can take a big weight for squat and hard pull, your arm must be very thick.

5。 How to change the weight and increase the muscle to do the whole body training

Do not train according to the suggestion of the bodybuilding magazine. When you have laid the foundation, the body part of the body part of the training is good, but it will take you to take a 300 pound crouch.

What is beneficial to the muscle enhancement

1. Beef

All beef should not be strange. It is one of the most important sources of cholesterol in addition to its rich protein. Cholesterol is the main ingredient of the human testosterone, which plays a key role in the increase of the hormone.

2. Fish meat

Fish is a lean meat type, and 100 grams of fish contains less than 2 grams of fat. And fish meat is an important source of protein, easy to be absorbed by the body, 100 grams of fish to ensure that half of the body's daily protein.

3. Eggs

Eggs are rich in protein and are easily absorbed by the body. The body can decompose proteins into amino acids, and amino acids are the main ingredients of muscle growth. Eggs are also rich in healthy fat, saturated fat and lecithin, all of which are the main ingredients to help muscle growth. 怎样变重增肌 - How to increase the weight of the muscle

4. Full fat milk

If you want to add muscle, full fat milk is essential! In 16 ounces of full fat milk, it can provide 16 grams of protein and 16 grams of fat。 All fat milk, compared with other foods, usually contains short chains of fat。 Short chain fat has the effect of promoting synthesis and preventing muscle decomposition。 It is the first choice for the increasing muscle group。

What are the attentions of the muscle

1, aerobic training can be reduced. If you want to do it, suggest control in 30 minutes.

2, every exercise must not be overdone。 Do not exercise more than 20 groups of muscles。 It is best to control the 12 groups。

3, do not exercise only a part of the body, the use of general training or lower and lower limb separation training, this can be more effective in the promotion of muscle growth. 怎样变重增肌 - How to increase the weight of the muscle

4, before and after training, must be stretched.

5, the law of food should change, eat less food. It is recommended to eat 5-6 meals a day.

6. When it comes to the platform period, the training mode should be adjusted immediately.

7, must adhere to the whole body training, so as to stimulate the hormone secretion, maintain a sustained growth of muscle。

8, a diet of high protein and high carbohydrate can be eaten 1 hours before training。

9。 Rest。 Be sure to pay attention to the rest of the day, the best control in 7-8 hours, must be on time and rest, do not stay up late!

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