Many of my fitness friends are aware that when you first start exercising, the speed of muscle growth is particularly noticeable, but after a period of time, the muscles will grow particularly slowly, or stop growing. No matter how you exercise, this will not help many people. Will begin to suspect that the method of muscle training is not a problem, in fact, this is a normal physiological phenomenon, to break this bottleneck period how to do it?

First, increase the training intensity, do more eccentric exercise

In addition to increasing the training intensity and increasing the stimulation of muscles, it is necessary to do more eccentric exercises. The so-called eccentric exercise refers to a kind of exercise in which the muscles are stretched while the exercise produces tension. For example, the process of laying down a dumbbell and bending is the eccentric exercise of the biceps. This kind of sport can be found on the Internet for more information. If you have conditions, you can ask your own private tutor. In short, in the bottleneck period of muscle growth, relying on more centrifugal movements to stimulate muscle growth is the best way to break this bottleneck.

Second, additional nutritional supplements

Because the main component of muscle is protein, bodybuilding needs high-protein food intake, but it should not be too much. Daily intake of appropriate amount of meat and soy products to obtain high-quality protein to meet the needs of the body, but excessive intake of meat and other foods will increase the body's cholesterol and fat levels, these factors are the hidden danger of heart disease . Therefore, protein powder can be used conditionally. The protein powder is obtained after extraction and purification. The fat content is very low and the protein content is high. For example, if you take 20 grams of protein, the protein powder contains less than 1 gram of fat, 6.2 grams of lean pork, 2.3 grams of lean beef, and 14 grams of chicken leg. Therefore, supplementing protein by eating protein powder can greatly reduce the intake of fat, which is beneficial to health. But it is worth our attention is: a large number of protein intake will increase the metabolic burden of the liver and kidney, here recommended daily adult protein intake of 0.8-1.2 g / kg body weight, power fitness enthusiasts can reach 3 g / kg body weight . Therefore, one day intake of 30 high-quality whey protein powder is mainly to make up for the lack of protein "quality" and "quantity" of three meals a day, without affecting liver function.

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