How to work out the most effective way to train muscles in the correct fitness

We often say that the details determine success or failure, fitness is of course, want to fitness success with effect, in addition to fitness training itself, other links are equally important, can directly affect the final result, so how to succeed?

Pay attention to the pre-workout diet

Supplementation of adequate amounts of carbohydrates to meet the needs of high-intensity exercise, carbohydrates can be quickly broken down into glycogen supply to the muscles to ensure sports performance. It is recommended that a banana or a small piece of bread before training, do not eat indigestible food within an hour before the start, not only can not supply energy will also be stored in the body, affecting sports training.

Active warm-up

An effective warm-up can help raise body temperature, stimulate the target stimulus contraction, reduce muscle adhesion and improve joint flexibility to improve athletic performance and reduce the risk of injury. It is recommended that the activities should be carried out for the parts that need to be trained, the training volume should not be too large, otherwise it will consume too much physical energy, jogging for fifteen minutes, three sets of fast high leg, keep the body hot and slightly sweaty state is OK.

Remember to stretch after training

Stretching after training can help muscles relax, relieve tightness, prevent cramps and lactic acid buildup, reduce exercise fatigue. It also stimulates hormone secretion and aids in better muscle growth. Because the training is very tired, many friends are coping with the stretching exercise, which does not help much, which is an important part of fitness training, also need to be taken seriously.

Use professional equipment

Remember it's not about looking good, such as tight-fitting clothing, which can quickly wick away moisture and keep you dry. At the same time gradient compression can accelerate lactic acid metabolism, reduce muscle soreness, and support joints and muscles like external ligaments, reducing the probability of injury.

Take post-training food seriously

After working out the body consumes a lot of sugar, it is necessary to supplement carbohydrates in time, which can effectively restore physical energy, which is also a signal needed for muscle growth. Also remember to replenish protein, which is the raw material for muscle growth and is indispensable. Please note not to eat immediately after the completion of fitness, because fitness makes the nerve center in a highly excited state, when the parasympathetic nervous system to strengthen the inhibition of digestive system activities, the digestive system blood correspondingly reduced, the secretion of various digestive glands is also greatly reduced. If this time immediately eat will increase the burden on the stomach and intestines, resulting in functional disorders, hindering absorption induced by stomach pain and other diseases.