healthy muscle fiction
1. 12 Rules of Rep
TEHNOLOGI69 - Most fitness programs include as many repetitions as possible to gain muscle. The truth is this approach puts muscles with not enough tension to gain that muscle effectively. High tension eg. heavy loads give muscle growth where muscles grow much larger, which leads to an increase in maximum strength. Having a longer tense time increases muscle size by produces structure around muscle fibers, increasing endurance.
The standard recipe of eight to 12 reps provides balance but by just using that program all the time, you do not result in the greater degree of tension that is given by heavier loads and lower reps, and the tension longer is achieved with lighter weights and weights. more repetition. Change the number of reps and adjust the weights to stimulate all types of muscle growth.
2. Three rules Define
The truth is there is nothing wrong with the three sets however again nothing extraordinary about it either. Several sets that are You do have to be based on your goals and not on old rules half a century. The more repetitions you do on the exercise, the fewer sets you have to do, and vice versa. This keeps the numbers total repetitions performed of the same exercise
3. My knees, my toes
This is a folktale gym you shouldn't let your knees pass your toes. " The truth is that leaning forward slightly is more likely to be the cause of injury. higher when the knee is allowed to move beyond the toes during the squat
4. Three to four exercises per group
The truth is it's a waste of time. Combined with twelve reps of three sets, the number of reps is 144. If You do this as many reps for your muscle group is not enough To do. Instead of doing too many variations of the exercise, give it a try to do 30 to 50 reps. It can be anywhere from 2 sets to 15 reps or 5 sets of 10 reps.
But hip pressure increases almost 10 times or (1000 percent) when the forward motion of the knee is restricted. Because squatters need to leaning their bodies forward and that forces the tension to move to the lower back.
Focus on the upper body position and reduce to the knees. Keep your torso in an upright position as much as possible while doing the squat and lunge. This reduces the stress generated on the hips and back. To stay upright, before squatting, press the shoulder blades together and hold them in the position; and then while you squat, keep your arms 90 degrees to the floor.
5. Lift weights, pull abs
The truth is that the muscles work in groups for stabilizes the spine, and the most important muscle groups change depending on the type of exercise. Transverse abdominis is not always the most important muscle group. In fact, for most of the practice, the body automatically activates the muscle groups it needs most for supports the spine. So, if you only focus on abdominis transverse, it can recruit the wrong muscles and limit the right muscles. This increases the chance of injury and reduces the weight that can be lifted.
