Whole body muscle exercises can maintain the same rhythm. There are individual special actions and practice methods. Taking the bench press action as an example, after lifting the bar, pause for a moment to adjust the breathing. Then elbow, do not make any pause when falling to the lowest point in 2 seconds, push hard for 1 second. After pushing to the top, pause for 1 second. Then go to the next exercise. In other words, the rhythm used in this action is often referred to as the 2-1-1 time tempo.
Another action is the time rhythm of 1-1-2, such as the barbell curling motion of the biceps. The time for elbow flexion is 1 second, the vertex is paused for 2 seconds, and the action is restored for 2 seconds. In fact, no matter what kind of exercise, in addition to special requirements, the most basic time rhythm is, force 1 second, restore 2 seconds, vertex pause 1 second. This rhythm can make muscle stimulation more obvious, allowing more telangiectasias and congestion. Causes more blood to be delivered to the muscles to be exercised. Provides more oxygen and nutrients to the muscles.
There are 8 common mistakes in body building exercise:
1) Muscle strengthening stage - thin
Take a look at flashy examples like Lonni Kurman and Crismill Miller, who all know that increasing calorie and protein intake during the muscle-building phase is essential, although some body fat will be added during this process. However, it is inevitable. Do not think about gaining muscles on the one hand and thin on the other. In order to increase muscle, there must be a lot of calories and protein. This is common sense. For bodybuilders to increase muscle during non-season seasons, the amount of calories and protein intake is quite large, but it only limits the amount of extra fat added food. Our season and non-season weights often differ by a certain amount of weight. The so-called lines are only things that we pursue in the game. We usually only maintain a relatively clear outline. A clear "contour" cannot in principle be a "line." Bodybuilding enthusiasts generally see photos of the competition or the training photos for a month or two before and after the competition. All illusions that bodybuilders are as usual, but also learn to pursue the line, it is impossible. In fact, bodybuilders are not very clear in their normal state.
2) Over-reliance on nutritional supplements - nutritional powder
The two major prerequisites for increasing muscle are sufficient calories and protein. Only by arranging for a normal diet, if you try to buy supplements such as amino acids, vitamins, and hormones, you will lose a lot of money and time. Now that the conditions are good, you can find any large bodybuilding magazine and you can find large-scale supplement advertisements and a large number of so-called examples. You can see the psychological itchiness and dizzy thinking that it is everything that increases muscles. Wake up! Bodybuilding enthusiasts, do a good job in basic skills.
3) Frequent eating - over-training
There is nothing wrong with eating a lot of calories, but don't be fooled yourself thinking that by eating a plate of high-protein food devourably, you can supplement the effects of overtraining that lead to muscle breakdown. If you have signs of overtraining such as dizziness, irritability, fatigue during training, etc. Then you need at least two days of rest, and then take a more reasonable approach to retraining. If you are really eating like a pig trying to restore excessive training with an overweight diet, you will store a lot of fat, and your pattern will not be as strange as a pig. Positive rest is important, and eating and rest are important means of recovery after training.
4) Hope to become big head in a short time
The ideal goal to increase muscle is to increase your weight by 0.5-1 pound per week (overall weight) during your scheduled growth cycle. If your weight gains too much, then you eat too much, too much calories, and you will increase fat. This is also a common mistake, and many people make this mistake.
5) Misuse of Protein
The mistake is to include plant proteins as the total amount of body protein needed during the day. Proteins such as cereals, rice, bread and potatoes. Only milk, cheese, protein powder, eggs, fish, poultry, and meat proteins should be counted. The recovery of bodybuilding training requires high-quality protein, which is a protein with high biological value. Generally, the biological value of a plant protein is relatively low, which is not conducive to absorption. Of course, ordinary people do not need such a pick. Plant protein can also meet the needs, but it must be reasonable.
6) Excessive use of protein
Proteins are essential to increase muscle success, but many people mistakenly use large amounts of protein while ignoring carbohydrate intake from other foods. The lack of carbohydrates in a high-protein diet catering meal will force the body to convert the protein into glucose, which is an important fuel for our body's needs. Unfortunately, this conversion results in the breakdown of protein in the muscle. In order to end this nightmare for those who desire to increase their muscle mass, they must match the weight of protein and carbohydrates. Protein: 1 gram per pound of body weight per day. Carbohydrates: Half of the heat absorbed in a day. In order to increase muscles, this kind of mistake is inevitable. Sometimes, in order to achieve lean goals, it also reduces the absorption of carbohydrates. When the body lacks enough carbohydrates, the protein is used for energy. To make such a metaphor, burning protein as a source of physical energy is like burning a home's furniture to warm it up without using a better fuel -- electricity or gas. Not only is it not effective, but it is also poisonous.
7) Limit the source of carbohydrates
It is quite wrong to only eat complex carbohydrates such as cereals, hawthorn, and brown rice when increasing muscles. Simple carbohydrates that are easy to absorb quickly, like fruits, sugar, and refined carbohydrates (rice cake, jam, and honey) can be Satisfy the body's longing for sugar after training. They also provide enough dietary fiber and vitamins. Simple carbohydrates are a good source of energy, especially when they are just training, they can quickly meet the body's need for sugar, as long as the right amount is used at the right time without worrying about obesity. Its rapid absorption can promote the secretion of insulin, which is the key to growth during the muscle growth phase. Remember, don't eat at night! Do not eat more!
8) Eat like professional athletes
Don't eat 420-450 grams of protein a day like Nasser Sanbeti. He weighed 320 pounds during the off-season! Based on the ratio of 1-1.5 grams of protein per pound of body weight per day, it is no problem. If you weigh only 180 pounds, then 180-270 grams of protein per day is enough. Of course, if you are bigger than him, then you have to do more. Do not blindly learn bodybuilding stars, not only diet, but also training, their things can only be a reference. The increase of muscles is based on hard training. Active recovery and careful study have accumulated over time.
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