如何锻炼身体才能锻炼出肌肉

如何锻炼身体才能锻炼出肌肉 1( 大重量、低次数:健美理论中用RM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。可见，5-10RM的负荷重量适用于增大肌肉体积的健美训练。 2( 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，每个动作都做8,10组，才能充分刺激肌肉，同时肌肉需要的恢复时间越长。一直做到肌肉饱和为止，“饱和度”要自我感受，其适度的是:酸、胀、发麻、坚实、饱满、扩张，以及肌肉外形上的明显粗壮等。 3( 长位移:不管是划船、卧推、推举、弯举，都要首先把哑铃放得尽量低，以充分拉伸肌肉，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。不过，我并不否认大重量的半程运动的作用。 4( 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。很多人忽视了退让性练习，把哑铃举起来就算完成了任务，很快地放下，浪费了增大肌肉的大好时机。 5( 高密度:“密度”指的是两组之间的休息时间，只休息1分钟或更少时间称为高密度。要使肌肉块迅速增大，就要少休息，频繁地刺激肌肉。“多组数”也是建立在“高密度”的基础上的。锻炼时，要象打仗一样，全神贯注地投入训练，不去想别的事。 cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and 6( 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。 7( 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1,6，再放下来。 8( 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。 9( 组间放松:每做完一组动作都要伸展放松。这样能增加肌肉的血流量，还有助于排除沉积在肌肉里的废物，加快肌肉的恢复，迅速补充营养。 10( 多练大肌群:多练胸、背、腰臀、腿部的大肌群，不仅能使身体强壮，还能够促进其他部位肌肉的生长。有的人为了把胳膊练粗，只练胳膊而不练其他部位，反而会使二头肌的生长十分缓慢。建议你安排一些使用大重量的大型复合动作练习，如大重量的深蹲练习，它们能促进所有其他部位肌肉的生长。这一点极其重要，可悲的是至少有90,的人都没有足够重视，以致不能达到期望的效果。因此，在训练里要多安排硬拉、深蹲、卧推、推举、引体向上这5个经典复合动作。 11( 训练后进食蛋白质:在训练后的30,90分钟里，蛋白质的需求达高峰期，此时补充蛋白质效果最佳。但不要训练完马上吃东西，至少要隔20分钟。 12( 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。cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and 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，必须经常对其进行刺激，每星期至少要练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。 13( 宁轻勿假:这是一个不是秘诀的秘诀。许多初学健美的人特别重视练习重量和动作次数，不太注意动作是否变形。健美训练的效果不仅仅取决于负重的重量和动作次数，而且还要看所练肌肉是否直接受力和受刺激的程度。如果动作变形或不到位，要练的肌肉没有或只是部分受力，训练效果就不大，甚至出偏差。事实上，在所有的法则中，动作的正确性永远是第一重要的。宁可用正确的动作举起比较轻的重量，也不要用不标准的动作举起更重的重量 我不知道你目前是重。你应该告诉一下大家。好让大家帮你想想如何更加快速有效的改善自己的身体肌肉何脂肪的比例。我已经去健身房4个月了。 增大肌肉块的13大秘诀:大重量、低次数、多组数、长位移、慢速度、高密度、念动一致、顶峰收缩、持续紧张、组间放松、训练后进食蛋白质、休息48小时、宁轻勿假。 1( 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、cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and 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。可见，5-10RM的负荷重量适用于增大肌肉体积的健美训练。 2( 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，每个动作都做15,20组，才能充分刺激肌肉，同时肌肉需要的恢复时间越长。 3( 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。 4( 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。 5( 高密度:“密度”指的是两组之间的休息时间，只休息1分钟称为高密度。要使肌肉块迅速增大，就要少休息，频繁地刺激肌肉。 6( 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cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and 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。 7( 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1,6，再放下来。 8( 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。 9( 组间放松:每做完一组动作都要伸展放松。这样能增加肌肉的血流量，还有助于排除沉积在肌肉里的废物，加快肌肉的恢复，迅速补充营养。 10( 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，此时补充蛋白质效果最佳。 11( 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cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and 肌群，必须经常对其进行刺激，每星期至少要练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。 12( 宁轻勿假:这是一个不是秘诀的秘诀。许多初学健美的人特别重视练习重量和动作次数，不太注意动作是否变形。健美训练的效果不仅仅取决于负重的重量和动作次数，而且还要看所练肌肉是否直接受力和受刺激的程度。如果动作变形或不到位，要练的肌肉没有或只是部分受力，训练效果就不大，甚至出偏差。事实上，在所有的法则中，动作的正确性永远是第一重要的。宁可用正确的动作举起比较轻的重量，也不要用不标准的动作举起更重的重量。不要与人攀比，不要把健身房的嘲笑挂在心上。 如何有效对运动产生热情并且维持运动习惯呢,提供你五个秘诀，让你动的开心、活的健康，做个风姿绰约的健康美人。 秘诀一:确定健身目标对你而言是重要的 ?你真的乐意去做达成你健身目标的任何事吗,如果不是，那么你是在浪费时间。更糟的是，你将因此相信就是有某些事情无法做到，因为不坚定的人格、缺乏意志力等原因。 cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and ?完全地了解为什么这个特殊的目标对你而言如此重要。 ?不要犯了允诺为他人改变主要生活形态的错误。当你这样做的时候，可能的风险在于你终将会愤怒于浪费时间、精力及感到痛苦、疲倦等等。甚至你会感到这是某人的惩罚。虽然我们大部分的人都不愿意承认，然而人终究还是最爱自己的。因此，如果你是自己为自己所做的运动计画，会比较积极有意愿的用尽各种可能的方法去达成目标。 秘诀二:不要将你的健身目标视为某种惩罚 ?为了增加成功的机会，你应该将生活形态的转变视为一件重要的事。当你如此做的时候，你比较容易说服自己崭新的行为代表的是:有趣的、有益的、有挑战性的、一个/改善自己的机会、一个自我成功及自我实现的机会。 秘诀三:不要害怕失败，把它视为一个学习的机会 ?许多人轻易拒绝一个重要生活形态的转变(比如说运动)，只是因为害怕失败。挫折不应视为意外或沮丧，你甚至应该期待它。记住，你的大脑还没有退休;允许自己改变例行生活型态没那么困难。 cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and ?挫折并不代表失败。当你轻易终止尝试运动才叫失败。 ?试着了解导致挫折的原因。是否期待太多或是有阻碍,只要有些小小的修正，你将会准备得更好，更加热切地投入运动。 秘诀四:准备好再投入 ?这并不是意味着将准备作为一个拖延的藉口。而是说如果你已经为某事做好准备，你就更容易进行生活形态的转变。 ?做新的决定时要谨慎。其中的一个原因是新的事物并不一定如你所愿。我们不一定能如期完成所预期的进度。 秘诀五:确定你的新生活形态得到适当的支援 ?确定你不是孤军奋斗将增加成功的机会。或许你需要某些特别的帮助以达到你的目标。你所需帮助份量及种类，将视性格及生活形态改变的情形而定。 ?支援的类型: cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and 1.技术性的(比如说合格运动顾问谘询、营养师、金融顾问等等) 2.社会性情感支援(比如具有同样目标的朋友或同伴，不过不要太依 赖他们。记住，这是你的计画，别让某些微妙的因素或某些人破坏它) 3.生理上的(比如说想要戒烟的人可以使用尼古丁贴片。) 参考资料:保持运动习惯的五个秘诀 cadre education and training system, extensive village (community) training cadres, party members of using distance education site to enhance the attractiveness and effectiveness of education and training. 5 years development members 32. New development of party members in senior high school or above 70 per cent respectively above, members overall quality improved significantly. Third, strengthening village-level party organization of cultivating reserve cadres, each village each year to determine the 1-2 focus on training the young reserve cadres at the village level. Four is in village level affairs management aspects, sound and perfect has village two Board Joint system and village works public democratic decision system; further specification has village level financial management, 16 a village, and community all implemented village fiscal town tube; established and