Most people think that stretching should be done in the period before the exercise. In fact, when the best time to be reaching out to the type of exercise can be differentiated.
For physical activity, stretching exercises should be done after your weight lifting. Why? This does not mean, should not you stretch before lifting weights, weight lifting requires a maximum contraction. Way before you relaxes the muscle and loses their ability to stretch maximum contract term. In addition, the stretching after lifting weights to increase blood flow and oxygenation may improve the pain can be minimized done.
For the year as a dynamic aerobics, stretching should be in advance in order to avoid injury from sudden movements and require flexibility to be performed.
For moderate exercise like brisk walking or cycling, you can always was, both before and during breaks or after a workout stretch.
That is it must be borne in mind that if you stretch the muscles are not in a rigid state. A good time to stretch after sufficient warming. Pumped to be in a warm place (heating) before spreading to the blood flow in the body. As on the site for 5-10 minutes for the first time as a warm-up prior to stretching, so you can maximize the benefits of stretching.
For beginners in the sport of weightlifting and bodybuilding (or conditions for its suitability for their eggs), find training over the Internet, health magazines, guides, and questions for trainers in the gym realized for the first time. They teach many things like bench press 4×10. But what is meant by 4×10 bench press? It means 4 sets of 10 repetitions? Apparently not so easy.
Many have information that a proper education a kind of lift the load with an account that is 4×10. The truth must be in advance were the objectives of the exercise is known to be what? To increase muscle mass? The creation of a well-toned body (for a girl), or only those who made what they have learned and used by a tool, use it before a workout.
Speak only one example of those who repeat their muscle mass, ie, reducing the number ten, so that about six reps per set to increase. And six representatives, where the fees can be used for six reps no longer lift. They arrest the representatives of the six, but when asked, “Suppose, was sent to eight members still?” We usually answer: “. Yes, if forced, but still able to continue” This means that the weight you are not optimized for building muscle.
You should put as much as possible to be, so if you are an average of four 4×10 series and each series of 10 repetitions with editions in which it could be more games instead of 4 and stop seeing the number of ten. For if the teacher told me to increase 10-fold, which means the use of load on the number of ten, are not strong.
As with the training session, it is proposed that the exercise of no more than an hour, so intense is, with six repetitions per set. The full recommended 9.12 sets per exercise. If a tool uses three sets, ie, exercise is totally 3.4 Only one tool. And concentrate on your training, do not assume that we want to continue to grow breasts they train every day. It will not work. Our bodies evolved when we out of the gym, especially when we sleep. When in the gym, destroys the muscles.
So in conclusion, go to practice as much as possible within the time limit to return home, eat and rest. Want to chat to the gym? Use of time after training, and not between the systems.
GUIDE
- Measure your body, how many inches in circumference of the biceps, chest, etc..
- Train the entire body, including legs, even if you want to show upper body, because it is the production of growth hormone as a whole contribute to help build muscle, while
- Please note that we are not in a position to a “Six Pack” will, if they load (thickening of the muscles)
- Keep training your abdominal muscles, but keep in mind that in order to show six pack on the layer to reduce abdominal fat in the diet.
- Is it not possible to inflate your muscles (by volume), while fat loss (cutting)
- Do not expect too much, because it will be added to the weight of 10 kg in 1-2 months. The addition of 0.5 to 1 pound per week muscle mass was very well
DIET
- Discover your body type, to determine their food strategy
- Typically it takes 18 calories / kg body weight
- Use a reference of 40% protein, 40% carbohydrates, 20% fat. Meet the needs of the organization (different for each person)
- For carbohydrates, choose complex carbohydrates than simple sugar
- For fats, avoid saturated fats, choose good fats such as flaxseed, fish, peanut butter, olive oil
- Drink as much water as possible (not inflated home
- Better than the excessive deficit in calories, especially for the ectomorph body type. We can also determine how many calories and fat so much when we started looking in the mirror
TRAINING:
- Train each muscle group once a week as much as possible, taking care not to exceed one hour
- 45-55 minutes is the window of our development, but the body is catabolic
- Do not think that pain is lost in the muscles, meaning they can also cause the muscles to the next day. The body needs rest to grow
- The body does not grow, if they practice in the gym, but if we let it go, then your body a break for us
- Non-violence training with the body, eat and rest, and the progress will come:)
- Take a week off every 8 weeks, and returned with a variety of different exercises
- Do not forget stretching and warm up before exercise to avoid injury
- Take your time to 90-12 seconds between sets 0
- Please note the correct movement
- With a combination of movement and an end to the isolation Start
- After 2-3 warm-up series, first go for a tour through three difficult sets to failure
- Save your progress so that you can see, as we blithely
- Supplement:
- Multivitamins with Vitamin C is sufficient
- Try creation and glutamine ZMA
- Whey protein is a must, but try real food protein is also true