How to increase muscle mass
Exercise to increase muscle tone.
In addition to changing dietary habits Should exercise to increase muscle at the same time Strength training exercise (Strength Training) is an exercise to strengthen balance. Which includes aerobic exercise and activities to strengthen the body's flexibility Exercise
Regular aerobics will stimulate the muscles to use oxygen more efficiently. Including strengthening the heart and lungs When the form of exercise is combined with muscle strength training Will allow the muscles to exert against the weight that we use in exercise Resulting in muscles working harder than before Become stronger muscles and increase muscle mass. In addition, exercise training also helps the body burn energy long after stopping exercise. There are many types of exercise such as
Body Weight is an exercise that uses your weight as a resistance. It is one way to increase muscle strength. The exercise postures that train the bodyweight muscles that help strengthen the muscles of different parts are as follows.
- Push Up: Place both hands on the floor, not above the shoulder blades, stretch the arms to the end, straighten the legs without the knees touching the floor. Then bend the elbow so that the chest is lowered. About 2 inches away from the floor and then pushed up from the floor.
- Train the forearm muscles (Tricep Dip), sit up with your knees up Place the foot on the floor. Lay your palms flat on the floor behind your hands, with your fingers in front of your torso. Then lift the hips off the floor while bending the elbows while lowering the torso to the floor. Then pushed back up Repeat this set for 12-15 times, 2 sets
- Squat. Stand with your feet as wide as your shoulders. Leave your arms to your side or raise your arms forward to help balance. Then bend your knees down. With the thigh parallel to the floor and back straight Be careful not to knees until the knees past the toes. Repeat 15-24 times, 2 sets.
- Lunge: Stand up in the preparation position with your left foot forward. Then bend the left knee slowly while lowering down until both legs are perpendicular. Put the weight on the heel and then return to the initial position. Should keep your back straight and do not bend your knees until the end of the feet. Do this 15-24 times, then switch to do the other side.
- Crunch: Lie on the floor, knees up, hands touch the back of the ears, with the lower back attached to the floor. From then, lift both shoulders from the floor no more than 3 inches and then return to the original position. Should not press the chin to close to the chest or use the hand to pull the neck up to do 15-24 sets of 2 sets each
- Training the back muscles (Back Raise) lying face down on the floor. Reach out his hand or put his hand on the temples Legs and feet flat on the floor. Then lift the shoulder up to 3 inches from the floor and slowly return to the starting position. Repeat like this 15-24 times for 2 sets.
- Free Weight This type of muscle training exercise will help all muscles to work simultaneously. Which free weights are exercises that use barbells or dumbbells Which has the following components
- Free-Curls. This pose can be played both free weights and with weights. By choosing the weights that can be lifted 8-12 times. For those who play the muscles of the forearm, free weights Should choose dumbbells or barbells that do not cause the arms to swing Can attach the elbow to the side of the body If the elbows swing Should reduce the weight of the equipment to fit
- Close-Grip Bench Press Lie down on the exercise chair. Hold the barbell above you By keeping your hands approximately 18 inches apart, keeping your wrists straight The elbow is near the body. Then lift the barbell up and down 2 inches away from the chest and lift it up again Should exhale when lifting the barbell And inhale when lowering the barbell to do 8-12 consecutive times
- One-Arm Dumbbell Rows: Put your knees and left hand on the exercise chair. With the arms straight and the back parallel to the floor Then use his right hand to lift the dumbbell By lifting the forearm to the side of the body in the same orientation Do not tilt the dumbbell towards the chest
- Free Shrug, holding a barbell or dumbbell on both sides With the arms straight After exerting a shoulder shrug If you choose a barbell or dumbbell that is heavy enough and suitable for your strength, your muscles will feel tired when you play them all.
Play Weight Machines. How to train muscles with a weight machine will help train and exercise specific muscles one by one. Which various fitness centers or fitness centers provide weights for those who want to train each part of the muscle People who are exercising for the first time should consult with fitness staff or trainers for proper exercise. Those who are not convenient to come to the gym can try to buy exercise equipment to practice at home.
Resistance bands. To train the muscles with elastic bands for exercise, choose an elastic band with sufficient resistance levels. Will feel the muscles tired after 8-12 times of training that muscle, the person who start training may exercise with only one set of elastic Then gradually increase the number of muscles that begin to strengthen The muscles training posture with elastic for exercise are as follows.
- Shoulder Press Place the elastic under both feet, stand straight, hold the end of the elastic and bend the arms with the palms facing themselves, then slowly stretching both arms up above the head until touching each other. Be careful not to lift your shoulders Then slowly lower your arms to the starting position To do this, set 12-24 times, 2 sets total
- Shoulder Press with Lunge Step right leg forward. Place the elastic under the right foot and hold the end of the elastic on both sides. Then bend your knees down to form a lunge position while raising your arms to the top of your head.Gently lower your arms back to the starting position and repeat 12-24 times on each side.
- Exercise the Bicep Curl. Stand straight, keep your legs as wide as your hips. Place the elastic under one or both feet. Straighten and keep your hips firm. Grasp the ends of the elastic on both sides The arms are straight beside the body. By turning the palm of the rubber handle forward and then slowly bend the elbow to raise the arm And then slowly settled down to the initial position To do this, set 12-24 times, 2 sets total
- Strengthen the side shoulder muscles (Lateral raise). Stand straight with your legs as wide as the hips. Place the elastic under the feet on both sides. Straighten and contract your hips Hold the end of the elastic with the arms straight out to the side of the body, then slowly turn the palms up and spread both arms away from the side of the body to the shoulder level. The arms should be straight and do not lift the shoulders while the arms are lifted up, then slowly lower the arms down in the initial position. Repeat, set 12-24 times, 2 sets.
Yoga, Yoga is a physical exercise exercise that helps manage the muscles in different parts of the body.
- Downward Facing Dog. This position will help exercise the upper body. By helping to stretch the arms, chest, legs and back, preparing in a kneeling position The feet on the floor. The knees are below the hips. And put your hand slightly above the shoulder Then exhale while straightening the legs with the heels touching the floor and the buttocks elevated. Gently press down on the palm of your hand, keeping your arms straight until your shoulders are aligned. With the head between the arms on both sides, hold for 1-3 minutes.
- Plank This posture will help strengthen the muscles, arms, wrists and torso, keep your hands apart. Keep your arms straight with your shoulders. And then hold for about 30 seconds - 1 minute
- Upward Facing Dog This pose helps to exercise the upper body. Begin with your body, legs and feet flat on the floor. Bend the elbow up by placing the palm on the floor beside the waist. Then use your hand to apply pressure While lifting the torso and front legs from the floor By stretching your abdomen or center of the body as much as possible and pulling your shoulders straight, stretching and stretching the body as long as possible for 15-30 seconds.
- Bridge Posture This exercise helps the muscles of the back, legs, buttocks and torso. Start with your back flat on the floor. Arms on the side of the body, palms facing down, knees up, with the heel as close as possible. Then lift the hips up By keeping your thighs parallel to the floor and placing your hands beside the body as before Lift your head slightly and shoulders flat on the floor while lifting your hips. Hold for 30 seconds - 1 minute, then lower the hips down as before.
People who want to start exercising with muscle training should undergo a health check. To see if your body is ready to receive such exercise safely When training the muscles in the first phase, should practice lightly, slowly and with experts to supervise and give advice on how to properly position and train the various muscles. Should stop playing and see a doctor for a physical examination immediately in case of occurrence. Pain or injury while playing Exercise methods to train effective and healthy muscles can be done as follows
- Should start training the bodyweight muscles for 2-3 weeks before training the muscles by playing free weights or various weights
- Exercise and train your muscles 3 times a week, including avoiding weights continuously for a day.
- Warm up for 5-10 minutes before exercising
- Should practice exercising various postures by focusing on repetition rather than full strength.
- The trainer or expert should advise the correct posture. Due to the risk of injury in the event of mis-exercise
- Should cool down the muscles (Cool Down) for 5-10 minutes after exercise. Including stretching the muscles every time
People who exercise the right muscle training will benefit a lot. It helps to increase endurance in playing sports and conducting various activities to improve concentration. Reduce fat and increase muscle mass Stimulate the body's energy metabolism all the time. Reduce the risk of injury Including preventing illnesses with various health problems
How to eat helps to increase muscle
How to increase muscle that helps strengthen muscles Beginning with changing eating habits which can be done as follows
- Drink water before and after exercise. Drinking enough water is important to build muscle. In general Should drink 8-10 glasses of water a day. People who exercise should drink about 350-470 milliliters of water before exercise and drink 200-300 milliliters of water during intense activities every 15 minutes. Those who exercise more than 1 hour may Drink mineral drinks for athletes. Because the body may lose minerals and risk health
- Get all nutrients People who increase muscle need to get all the nutrients, including carbohydrates, fats, proteins, vitamins and minerals, which have the following guidelines.
- Eat more fruits and vegetables every day. Fruits and vegetables are considered important sources of vitamins and minerals. Should eat a variety of fruits and vegetables in quantities of at least 5 parts per day (1 part food contains 140 grams), such as choosing to eat apples, bananas, pears or other fruits of 80 grams in size and weight, pineapple or watermelon Cut into 3 pieces or vegetables, piled up
- Do not starch, should eat starchy foods as a staple food every meal Because starch provides energy and is a major source of nutrients for the body, such as eating it boiled whole bark. Since it is rich in fiber and vitamins Including choosing whole grains, such as brown rice, whole wheat pasta Or white bread that is high in fiber. However, avoid eating large amounts of carbohydrates. Because it stimulates insulin levels to increase rapidly and inhibits the production of growth hormones (Growth Hormones), which helps in muscle growth. Should be divided into 5-6 small meals in the right amount. Important. Avoid starch. Because the body is hard to build muscles if they don't get enough energy.
- Eat dairy products Milk and dairy products are a source of nutrients, proteins and calcium that help strengthen bones. Should choose milk and butter products, low-fat milk or yogurt with less sugar Including choosing a source of protein that is not flavored sweet but rich in calcium, such as soy milk Yogurt from soy Soy cheese etc.
- Eating nuts and protein sources People who want to gain muscle should choose nuts, fish, eggs, meat, and other proteins, as these foods are rich in protein, which helps to grow and repair the wear and tear of the body. Provide iron, zinc, vitamin B, vitamin B12, but should choose lean meat and peel the skin before eating to reduce fat The fish, which is an important source of protein, minerals and vitamins. Should be eaten at least 2 parts per week, including eating fish oil which is rich in omega-3 acids
- Eat low fat and low sugar foods. Choose low-fat foods such as sunflower oil, olive oil, or other vegetable oils, as well as avoiding high-fat or high-sugar foods such as chocolate, cakes, biscuits, soft drinks, butter, or ice cream because of eating too much saturated fat. Will increase the level of cholesterol in the blood, increase the risk of heart disease The consumption of foods or beverages that are high in sugar are at high risk for obesity and tooth decay.
- Eat enough protein. Increasing muscle tone requires sufficient amounts of protein. Because protein helps build muscle In which the body needs essential amino acids to help increase protein People who do not eat enough protein food Snacks or high protein snacks may be eaten, such as cheese, cottage cheese, protein bars, protein shakes, or dissolved protein powders or skimmed milk.
In addition, those who want to eat protein supplements for increasing muscle tone. Should adjust the diet to increase protein for the body, such as eating Greek yogurt with muesli or fruit in the morning instead of eating milk and breakfast cereals. As for the selection of other protein supplements, should choose a reliable brand Read the label carefully before eating, including the recommended amount of protein supplements. Should not eat more than necessary. Importantly, should not use drugs that contain steroids to stimulate and build muscle. Due to causing side effects such as high blood pressure Direct damage to the kidneys and heart, liver damage and sexual intercourse.
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