Muscle Fitness
If you were exercising, here’s a short list of bodybuilding fiction.
1st 12 Rep rule
Most strength training programs include as many repetitions for building muscle. The truth is, this approach provides the muscles with not enough tension for effective muscle gain. High tension eg heavy weights provides muscle growth in which the muscle grows much larger, resulting in maximum gains in strength. With more time, the voltage increases muscle mass by generating the structures around the muscle fibers, improving endurance.
The standard prescription of eight to 12 repetitions provides a balance, but only with the program of all time, you do not generate the greater tension levels that is provided by the heavy and less reps, and more excitement and more reps with lighter weights achieved. Change the number of repetitions and adjust the weights of all kinds to stimulate muscle growth.
2nd Three of the rule
The truth is that there is nothing wrong with three games, but even here there is nothing surprising about it either. Should the number of sets you perform on your goals and not to base the rule in the half century. The more you repeat an exercise, the fewer sets you should do, and vice versa. This keeps the number of repetitions of an exercise is the same.
3rd Three to four exercises per group
The truth is that it is a waste of time. Is composed of twelve representatives of the three movements, the total number of representatives 144th If you do this way more reps for a muscle group your not enough. Instead of many varieties of exercises, try to do 30-50 reps. This can be anywhere between 2 sets of 15 reps or 5 sets of 10 repetitions.
4th My knees, my toes
There is a gym folklore that you “should not let your knees go over your toes.” The truth is that addiction is a bit more of a cause of the injury. In 2003, researchers confirmed at the University of Memphis, that knee stress was almost thirty percent higher than the knee are allowed to travel beyond the toes in a squat.
But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and to transmit the forces of stress on your lower back.
Concentrate on your upper body position and less on the knee. Keep your upper body upright as much as possible when squats and lunges. This reduces the load on the hips and back. Stay upright, before squatting, squeeze the shoulder blades and hold it, and then as you squat, keep the forearms 90 degrees to the ground.
5th Lift weights pull abs
The truth is, the muscles work together in groups to stabilize the spinal column, and change the major muscle groups, depending on the type of exercise. The abdominal incision is not always the most important muscle group. In fact, for most exercises, the body automatically activates the muscle group that are no longer needed to support the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the risk of injury and reduces the weight can be lifted
