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The Five Factors of Muscle Growth

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1. There are 16 groups of large muscle groups, 8 groups of small muscle groups such as chest, back, legs and other large muscle groups.  Every time you train, at least 16 groups (add up all groups), try to reach the designated position within a limited time , As for small muscle groups, many people will choose to exercise with a combination of large and small muscles, so it is also recommended to do at least 8 groups. 2. How to choose the weight Training under 3RM-6RM is more suitable for increasing strength. Training under 12RM-15RM helps to improve endurance. In the field of weight training, RM refers to the highest number of times you can repeat a single weight and is a unit of weight. Example: You can only lift a 10kg dumbbell 8 times, but you can’t lift it up on the 9th time. For you, your 8RM is 10kg. When fitness enthusiasts increase their muscle circumference, they usually choose a weight of 8~12RM. Scientific research shows that 8~12RM is the most conducive to the growth of mu
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Some bad habits that fitness can't do

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1. Eat a big meal before training Some people say that you can only exercise when you are full, but this is not the case. When you eat a lot of food, your body will instinctively guide the blood to the digestive organs. And when we exercise, the body will guide the blood flow to our related muscle groups, which makes our digestive system and the muscles we exercise "fight for more blood flow. The end result is that both sides lose, the food is not digested completely, and the exercise effect Also discounted. 2. Drink too much coffee before training Although coffee can be refreshing, enhance physical fitness, and promote calorie consumption. However, excessive caffeine intake may cause physical reactions such as insomnia, increased heart rate, anxiety and other side effects. These reactions can have serious consequences for training. Therefore, it is important to pay attention to the right amount when drinking coffee to ensure the best training effect. 3. "Static Stretching&qu
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6 Reasons You're Not Building Muscle

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1. Excessive smoking Smoking can cause your body to take in too much carbon monoxide, which will prevent the muscles from absorbing and utilizing oxygen. When oxygen is scarce, the utilization rate of oxygen to the meat will be reduced, which will lead to decreased muscle explosiveness and weakened fitness effects. 2. Excessive drinking Drinking alcohol, excessive intake of alcohol will affect the secretion of hormones, hormones are indispensable for building muscle, alcohol will reduce the secretion of human growth hormone, the reduction can be as high as 70%, so how can muscles grow? 3. Do not eat after training After training, the body is in a catabolic state for energy, so take in the right amount of carbohydrates and convert it into an anabolic state for building muscle fibers. If you don't take in energy after training, the muscles may be broken down, so you must take in carbohydrates and protein after training, otherwise you will get thinner and thinner. 4. Overtraining Exce
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Belly Breathing Helps You Run Easier

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Belly breathing helps you run easily🏃🏻‍♀️💨💨💨 Belly breathing is a method of deep breathing that relaxes the abdominal muscles to allow air to flow more easily into the lungs. 👏🏻 4 Benefits: ✅Increase oxygen supply and discharge carbon dioxide after metabolism more thoroughly ✅Improve running performance and endurance, so you won't be out of breath ✅Help relax the body, reduce tension and fatigue ✅Help to practice vest line quickly 👃🏻How to do it: 1⃣️Can practice at any time - the super simple "515 rule" Inhale deeply to inflate your stomach for 5 seconds, hold your breath for 1 second, and then exhale slowly to retract your stomach for 5 seconds. Whether you are standing, sitting or lying down, you can practice. 2⃣️ Can be practiced during meditation There are many good meditation courses, and the voice guidance will teach you how to breathe step by step. You can also practice abdominal breathing at this time~ ⚠️ 3 Notes: 💚 Belly breathing is not simply "dr
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How to Control Your Breathing Rhythm While Running?

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 Why steady breathing? How to control breathing rhythm? —— 💚How to adjust your breathing while running💚 [Steady breathing has many benefits] such as: 1⃣️ Effectively promote the metabolism and circulation of oxygen in the body, and have a stronger cardiopulmonary capacity 2⃣️ Your steps will also have a sense of rhythm, and your body and mind will be integrated. You don't have to think about how to run, and you can run naturally and easily 3⃣️ Enter meditation or flow state while running, the "harmony between man and nature" is wonderful So How to control breathing rhythm❓ ✅ Breathing rhythm suitable for most runners It's 3-3, 3-2, 2-2 (what does this mean🤔) For example, the breathing method of 2-2 is: Match your steps, inhale for two steps, exhale for two steps It looks easy, it ain't [doge][doge][doge] For example, when some friends are jogging, do they smoke 3 times in 3 steps❓ The main reason is: the oxygen inhaled once is not enough, especially when the pa
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Which is better to breathe through your nose or through your mouth while running?

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Let’s take a look at it first ➡️ [The difference between nasal breathing vs mouth breathing] 👄 Mouth-breathing - air goes directly into the respiratory tract 👃🏻Nasal breathing - the air enters the nasal cavity first, and then enters the respiratory tract 👃🏻The nasal cavity can preheat and humidify the inhaled air The mucus and hair in the nose can "block" the dust in the air and even kill some bacteria. 👄However, the mouth does not have the "special function" of the nose at all, and all kinds of harmful substances can enter. There is also an old saying that "diseases enter through the mouth" So the conclusion is ➡️ [Breathing with your mouth is bad for your health] But when running, the oxygen is not enough (such as accelerating) ➡️ [What should I do when I have to use my mouth to assist breathing? ] 1⃣️ Don’t worry too much about how comfortable you are, for example: when you are allocated 8-9, you can breathe through your nose; when you are allocat
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How to choose between running 5 kilometers every day and running 10 kilometers every other day

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Which is better, running 5 kilometers a day or 10 kilometers every other day? The total mileage of the two is the same, but very different. I have experienced both. Today I will talk about two running methods. [Suitable for the crowd] and [Advantages] 🤗🤗🤗 Run 5⃣️ kilometers every day Suitable for the crowd: People who want to maintain a stable amount of exercise, daily regularity, and gradually improve their endurance and fitness. advantage: ✅This kind of running volume is relatively small and the load is small ✅ Help maintain continuous exercise habits ✅Prevent body adaptive degeneration ✅Stable maintain cardiopulmonary function and promote daily circulation and metabolism Run 1⃣️0⃣️km every other day Suitable for the crowd: People who want to challenge themselves and improve their speed and endurance. advantage: ✅ More recovery time for the body ✅Muscles can be better repaired and grown every other day ✅Increased resting muscle glycogen reserves before exercise ✅ Helps improve exp
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