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(r$è)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. In 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 minut>es of strength training. Strengthtraining: (1)Back: Pull up (neck down);δ (2)Chest: Flat bench press (chest pushin sitting position); (3)Legs: Barbell squat (Smith squat¥); (4)Shoulders: Barbellpush (dumbbell push); (5) Arms: Barbell bend (dumbbell ‌bend); (6) Abdomen:Sit-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(sh÷ēn)，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(yòng)力時(shí)呼氣，放(fàng)松時(shí)吸氣，動作(zuò)要(‌yào)穩要(yào)慢(màn)。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(zhè)可(βkě)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 practice the whole body, e®very part an action,action standby in brackets, an action 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 inspi ratory, the movement wants slower. Agradual increase in wφeight must be used to build up the muscle's resilience inresponse to t®raining. Use freely adjustable weights for training. This allowsthe muscles to respond better to r&esistance from the device. Because it allowsmore musc les to participate in the exercise. Control your movements, whetherthey are raised or lowe red, 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(shān)芋、燕麥、土(tǔ)豆等的(de)碳水(shuǐ)化(huà)合物(wù)的(de)含量非常高(gā↑o)，可(kě)作(zuò)為(wèi)首選。蛋白(bái)質是(shì)肌肉增長(cháng)最重要(yào)的(de)營養源，健美(měi)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. T&he daily diet: Moderateprotein, low fat, high carbohydrate. The ra≥tio of the three 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 important nutrient sourc‍e formuscle growth. Protein intake of fitness trainers should be mainly no÷n-fat 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(duì)了(le)，訓練時(shí)間(jiān)盡量安排在下(xià)午至傍晚時(sh↑í)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(αrì)健身(shēn)成功!

Sleep aspect: had better sleep a full 8hours every night, midday if have <time to be able to nap again 30 minutes. Bythe way, try to schedule your training from the afternoon to theevening, when your body is at i₩ts best in terms of strength and flexibility. Finally,I wish you ↔an early fitness success!