03/09/2020
健身做到这🔟点秘诀，脂肪想不减的同时和肌肉想不大都难‼️💪🏼💀
If you do this 🔟 fitness secrets,it’s hard not to lost the fat while growing your muscles‼️💪🏼💀
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••不少初学者对于练健身时都有不少迷茫，没有基本的概念，就算有时候去请教别人，也会听到很多种不同的说法，好像每个人也有自己一套，根本不知从何入手。
这里有🔟个健身秘诀，相信基本上一般初学者都会受用的，希望可以提供一些法则供大家去学习，有个大方向，练健身便不会那么容易迷茫了。
••Many beginners have a lot of confusion when practicing fitness, and they don't have a basic concept. Even if they ask others for advice, they will hear many different opinions. It seems that everyone has their own set and they don't know where to start.
Here are 🔟 fitness secrets. I believe that most beginners will use them. I hope that some rules can be provided for everyone to learn. If there is a general direction, fitness will not be so easy to get lost.
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秘诀第1️⃣点：大重量，低次数
健美理论中用RM表示某个负荷量能连续做的最高重复次数。比如，练习者对一个重量只能连续举起5次，则该重量就是5RM。
研究表明：
1-5RM的负荷训练能使肌肉增粗，发展力量和速度；
6-10RM的负荷训练能使肌肉粗大，力量速度提高，但耐力增长不明显；
10-15RM的负荷训练肌纤维增粗不明显，但力量、速度、耐力均有长进；
30RM的负荷训练肌肉内毛细血管增多，耐久力提高，但力量、速度提高不明显。
Secret 1️⃣: Heavy Weight,Low Reps
In bodybuilding theory, RM is used to represent the maximum number of repetitions that a certain load can do continuously. For example, if the practitioner can only lift a weight 5 times in a row, the weight is 5RM.
According to the research:
1-5RM load training can thicken muscles and develop strength and speed;
6-10RM load training can make the muscles thicker and increase the strength speed, but the endurance increase is not obvious;
10-15RM load training muscle fiber thickening is not obvious, but strength, speed, endurance are improved;
The 30RM load training muscle has more capillaries and increased endurance, but the increase in strength and speed is not obvious.
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秘诀第2️⃣点：多组数
什么时候想起来要锻炼了，就做上2～3组，这其实是浪费时间，根本不能长肌肉。必须专门抽出60～90分钟的时间集中锻炼某个部位，每个部位都做10- 15组，才能充分刺激肌肉，同时肌肉需要的恢复时间越长。
Secret 2️⃣: High Sets
Whenever I remember to exercise, I will do 2 or 3 sets. This is actually a waste of time and cannot build muscle at all. It is necessary to devote 60 to 90 minutes to concentrate to work on a certain part, and each part should be done in 10-15 groups to fully stimulate the muscles, and the longer the muscles need to recover.
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秘诀第3️⃣点: 长位移
肌肉做功的位移越长，对肌肉的刺激越深。所以，不管是划船、卧推、推举、弯举，都要首先把哑铃放得尽量低，再举得尽量高。这一条与“持续紧张”有时会矛盾，解决方法是快速地通过“锁定”状态。
Secret 3️⃣:Long motions
The longer the displacement of muscle work, the stronger the stimulation of the muscle. Therefore, whether it is rowing, bench press, press, or curl, you must first put the dumbbells as low as possible, and then lift them as high as possible. This one sometimes contradicts "continuous tension". The solution is to quickly pass the locked" state.
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秘诀第4️⃣点: 慢速度
慢慢地举起，在慢慢地放下，对肌肉的刺激更深。特别是，在放下哑铃时，要控制好速度，做退让性练习，能够充分刺激肌肉。
Secret 4️⃣:Slow motions
In particular, when putting down the dumbbells, you must control your speed and do retreat exercises to fully stimulate your muscles.
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秘诀第5️⃣点: 高密度
“密度”指的是两组之间的休息时间，只休息1分钟以内称为高密度。要使肌肉块迅速增大，就要少休息，频繁地刺激肌肉。
Secret 5️⃣: High intensity
"Intensity" refers to the gradual rest time, and only rest within 1 minute is called high intensity . To make muscle mass grow rapidly, take less rest and stimulate the muscles instead.
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秘诀第6️⃣点: 肌肉念动一致
肌肉的工作是受神经支配的，注意力密度集中就能动员更多的肌纤维参加工作。练某一动作时，就应有意识地使意念和动作一致起来，即练什么就想什么肌肉工作。例如：练立式弯举，就要低头用双眼注视自已的双臂，看肱二头肌在慢慢地收缩。
Secret 6️⃣:Muscle Mindset
The work of muscles is innervated by nerves, and the concentration of attention can mobilize more muscle fibers to work. When practicing a certain movement, you should consciously make your mind and movement consistent. You can work with whatever muscles you want. For example, if you practice standing curls, you have to lower your head and look at your arms with your eyes, and watch your biceps slowly contract.
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秘诀第7️⃣: 顶峰收缩
这是使肌肉线条练得十分明显的一项主要法则。它要求当某个动作做到肌肉收缩最紧张的位置时，保持一下这种收缩最紧张的状态，做静力性练习，然后慢慢回复到动作的开始位置。我的方法是感觉肌肉最紧张时，数2-3下，再放下来。
Secret 7️⃣: Squeezing
This is one of the main rules that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, maintain the most tense contraction state, squeeze your muscle, and then slowly return to the starting position of the action. My method is to count 2-3 times when the muscles are most tense, and then let them go.
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秘诀第8️⃣: 持续紧张
应在整个一组中保持肌肉持续紧张，不论在动作的开头还是结尾，都不要让它松弛（不处于“锁定”状态），总是达到彻底力竭。
Secret 8️⃣: Keep the tensions
The muscles should be keep in tense throughout the entire set. No matter at the beginning or the end of the movement, do not let it relax (not in a "locked" state), and always achieve complete exhaustion.
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秘诀第9️⃣: 训练后进食蛋白质
在训练后的90分钟里，蛋白质的需求达高峰期，此时补充蛋白质+碳水化合物效果最佳。
Secret 9️⃣: Consume Protein After Workout
In the 90 minutes after training, the demand for protein reaches its peak, and protein + carbohydrate supplementation work the best at this time.
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秘诀第🔟: 休息48小时
局部肌肉训练一次后需要休息48～72小时才能进行第二次训练。如果进行高强度力量训练，则局部肌肉两次训练的间隔72小时也不够，尤其是大肌肉块。
不过腹肌例外，腹肌不同于其他肌群，可以经常对其进行刺激，每星期可以练4次，每次约15分钟；选三个对你最有效的练习，只做3组，每组20─25次，均做到力竭；每组间隔时间要短，不能超过1分钟。
Secret 🔟: Rest for 48hours
After muscle training, you need to rest for 48 to 72 hours before the second training. If high-intensity strength training is performed, the 72-hour interval between two training sessions for local muscles is not enough, especially for large muscle groups.
The exception is the abdominal muscles, which are different from other muscle groups. They can be stimulated frequently. You can practice 4 times a week for about 15 minutes each time; choose three exercises that are most effective for you, and only do 3 groups, each group 20-25 times, all achieve exhaustion; the interval between each group should be short, not more than 1 minute.
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