怎麽樣才可(kě)以增加肌肉

一(yī)個(gè)完全的(de)健身(shēn)方案應當包含吃(chī)(飲食)，練(訓練)，睡(shuì)(睡(shuì)眠)三個(gè)方面，而練則由心肺，力量，柔韌三個(gè)主要÷(yào)部分(fēn)組成。有(yǒu)鑒于此，本人(rén)給出的(de)訓練計(jì)劃是(shì)：開(kāi)始時(shí)用(yòng)5-10分(fēn)鐘(zhōng)有♣(yǒu)氧熱(rè)身(shēn)，最後用(yòng)5-10分(fēn)鐘(zhōng)拉伸放(fàng)松，中間( jiān)是(shì)40-50分(fēn)鐘(zhōng)的(de)力量訓練。力量訓練主要(yào)有(yǒu)：1)背部：引™體(tǐ)向上(shàng)(頸前下(xià)拉);2)胸部：平闆卧推(坐(zuò)姿推胸);3)腿部：杠鈴深蹲(史≤密斯蹲);4)肩部：杠鈴推舉(啞鈴推舉);5)臂部：杠鈴彎舉(啞鈴彎舉);6)腹部：仰卧起坐(zuò)(仰卧舉腿)。

A complete fitness program should consistof eating, exercising, and sleeping. Exercise £consists of the heart, lungs,strength, and flexibility. φIn view of this, I give the training program is:start wit‍h 5-10 minutes of aerobic warm-up, with the final 5-10 minutes ofstretching to relax,  the middle 40-50 minutes of strength training. Strengthtraining: (1 )Back: Pull up (neck down); (2)Chest: Flat bench press (chest pushin sittin"g position); (3)Legs: Barbell squat (Smith squat); (4)Sho¶ulders: Barbellpush (dumbbell push); (5) Arms: Barbell bend (dumbbell bend); (6) Abdomen:SitΩ-ups (legs raised on the back).

訓練備注：訓練一(yī)周3次，隔天進行(xíng)，每次1小(xiǎo)時(shí)左右，練全身(shēn)，每個(gè)部位一(yī)個(gè)動作(zuò)，括号裡(lǐ)的(de)動↕作(zuò)備用(yòng)，一(yī)個(gè)動作(zuò)3組，每組8-12次，動作(zuò)與動作(zuò)×之間(jiān)間(jiān)隔2分(fēn)鐘(zhōng)，組與組之間(jiān)間(jiān)隔30-60秒(miǎo)，用(yβòng)力時(shí)呼氣，放(fàng)松時(shí)吸氣，動作(zuò)要(yào)穩要(yào)慢(mà§n)。必須用(yòng)逐漸增加重量來(lái)使肌肉的(de)适應力增大(dà)，從(cóng)而對(duì)&訓練産生(shēng)反應。使用(yòng)自(zì)由調節重量的(de)器(qì)械進行(xíng)訓練。這(zh≠è)可(kě)以使肌肉對(duì)器(qì)械産生(shēng)的(de)反抗力起到(dào)更好(‌hǎo)的(de)反應。因為(wèi)它可(kě)以使更多(duō)的(de)肌肉都(dōu)能(néng)參與到(dào)運動中去(qù)。₽做(zuò)動作(zuò)時(shí)，無論是(shì)舉起還(hái)是(shì)放(fàng)下(xià)，都(dōu)要(yào)控制(§zhì)好(hǎo)動作(zuò)，這(zhè)樣就(jiù)可(kě)以集中用(yòng)力，避免借力。

Note: training 3 times a week, the nextday, every time 1 hour or so, to pract>ice the whole body, every part an action,action standby in brackets, an σaction 3 groups, each group of 8 to 12 times,action< and action between 2 minutes, group and group interval between 30 to 60sec‍onds, forcibly exhale, relax when inspiratory, the movement wants slower÷. Agradual increase in weight must be used to build up the muλscle's resilience inresponse to training. Use freely adjustable ₹weights for training. This allowsthe muscles to respond better to resistance from the device . Because it allowsmore muscles to participate in the exercise. Control yo€ur movements, whetherthey are raised or lowered, so you can₩ concentrate and avoid pulling.

飲食方面：少(shǎo)吃(chī)多(duō)餐，适量多(duō)攝入蛋，奶，肉。每日(rì)食譜為↕(wèi)：适度的(de)蛋白(bái)質、較少(shǎo)的(de)脂肪、高(gāo)含量的(de)​碳水(shuǐ)化(huà)合物(wù)。3種主要(yào)營養素的(de)比例應為(wèi)25∶20∶55左右。饅頭、面條、米飯等主食及山(shānε)芋、燕麥、土(tǔ)豆等的(de)碳水(shuǐ)化(huà)合物(wù)的(de)含量非常高(gāo)，可(kě)作(zuò)為(w✘èi)首選。蛋白(bái)質是(shì)肌肉增長(cháng)最重要(yào)的(de)營養源，健美(mě↑i)訓練者蛋白(bái)質的(de)攝人(rén)應以非脂或低(dī)脂食品為(wèi)主，如(rú)脫脂牛奶、蛋清、魚、去(qù)皮家(jiā)禽、牛排等。

Diet: eat fewer and more meals,consume more eggs, milk and meat in the right amount. The daily ₩diet: Moderateprotein, low fat, high carbohydrate. The ratio of the threΩe main nutrientsshould be about 25∶20∶55. Steamed bread, ₽noodles, rice and other staple food aswell as potato, oats, potatoes and other carbohydrate× content is very high, canbe used as the first choice. Protein is the most importa↔nt nutrient source formuscle growth. Protein intake of fitness trainers should be mainly non-f at orlow-fat food, such as skim milk, egg white, fish, skinless poultry, steak, etc.

睡(shuì)眠方面：每天晚上(shàng)最好(hǎo)睡(shuì)足8小(xiǎo)時(shí)，中午若¶有(yǒu)時(shí)間(jiān)可(kě)再午睡(shuì)30分(fēn)鐘(zhōng)。對(d♠uì)了(le)，訓練時(shí)間(jiān)盡量安排在下(xià)午至傍晚時(shí)段，因為(wèi) 人(rén)體(tǐ)在此時(shí)段體(tǐ)力和(hé)柔韌性都(dōu)處最佳狀态。最後祝您早日(rì)健身(shēn)成功!

Sleep aspect: had better sleep a full 8hours every nig≤ht, midday if have time to be able to nap again 30 minutes. Bythe w±ay, try to schedule your training from the afternoon to theevening, when your body is at its bes™t in terms of strength and flexibility. Finally,I wish you an early f₹itness success!