Water and Your Health

 يتضمن إعداد الوزن استخدام الأجهزة التي تُمكّن المعارضة المتغيرة. يمكن أن تأتي هذه المعارضة كـ "أحمال حرة" مثل الأوزان الحرة وأوزان اليد ، والآلات التي تستخدم روابط أو بكرات لمساعدتك في رفع الوزن ، وممارسات وزن الجسم مثل رفع القوة أو الغطس.

الأوزان الحرة مقابل الآلات مقابل تمارين وزن الجسم

• For most extreme muscle gain, the focal point of your exercises should comprise of free weight works out. Not machines or bodyweight works out. It is not necessarily the case that you ought not to utilize machines or bodyweight works out, yet they ought not to be the focal point of your preparation. To get a successful, muscle-impacting exercise, you should animate the most muscle strands conceivably, and machines don't do this.

• The fundamental justification behind this is an absence of stabilizer and synergist muscle improvement. Stabilizer and synergist muscles are supporting muscles that help the principal muscle in playing out a complicated lift. The more stabilizers and synergists worked, the more muscle filaments animated. Multi-jointed free weight practices like the seat press, require numerous stabilizers and synergistic muscle help to finish the lift. Then again, doing a seat press utilizing a machine will require practically no stabilizer help.

• Since machines are secured in a particular scope of movement and help to help the load along that way, they neglect to invigorate the muscles that encompass the region you are working in (stabilizers). This is a mix-up. If your stabilizer muscles are powerless, the significant muscle gathering won't ever develop!

• Free weight practices like the free weight press or squat, for instance, put an extremely enormous measure of weight on supporting muscle gatherings. That is the reason you can get exhausted quicker and not lift as much weight as you did on the machine. Yet, you will acquire muscle, become more grounded rapidly, and have a genuine measure of your solidarity.

• Assuming that you use machines in your program, they ought to be utilized to work detached regions and solely after all multi-jointed practices have been finished.

• Amateurs should start with a restricted mix of the machine works out, bodyweight works out, and should joint free weight works out. Before expanding the weight levels, they should chip away at getting comfortable with the appropriate structure and execution of each. Before long, bodyweight activities will become lacking to animate development and they should zero in on more free weight works out.

• Multi-Jointed Exercises

• The activities that work the enormous muscle bunches are called compound (or multi-joint) developments that include the synchronous feeling of many muscle gatherings. These compound activities should be the underpinning of any weight preparing program since they invigorate the most measure of muscle at all measures of time.

Here are the fundamental developments:

1. * Seat Presses (works the chest, shoulders, rear arm muscle)
2. * Upward Presses (shoulders, rear arm muscle)
3. * Pull-ups/Barbell Rows (back, bicep)
4. * Squats (legs, lower back)
5. * Deadlifts (legs, back, shoulders)
6. * Bar Dips (shoulders, chest, arms)

I can't overemphasize the significance of these activities. Try not to begin a high-level weight preparing program without them!

They will over-burden your whole skeletal and solid framework like no machine might at any point do, giving you a successful exercise in an extremely brief time frame. On the off chance that you can do a couple of activities, do these. They have been demonstrated (and not simply by me) to support muscle and strength gain, in contrast to some other exercise.

• Lift Heavy Weight

To assemble mass, you should weight train with heavy weights. By weighty, I mean a weight that is trying for you - - not me, or any other individual. To consider a weight weighty, you should simply have the option to do a limit of 8-12 reps before your muscles briefly fizzle. A weight is thought of as "light" assuming that you can accomplish over 15 reps before muscle weakness sets in.

Heavyweights animate more muscle filaments than lighter loads. It's just basic. More muscle feeling implies more muscle development.

• Don't Overtrain

Heavyweight preparation places an enormous strain on your body, so sufficient rest and recovery after your exercises are fundamental. Assuming you are inclined to prepare time and again, a few things occur:

You don't give your muscles sufficient opportunity to recover between exercises. If your muscles have not fixed themselves, you won't be at the most extreme strength for your next exercise. Rest is fundamental. Other than eating, this ought to be your fundamental concentration.

You are setting yourself up for burnout or a physical issue. I realize you are inspired and amped up for working out, yet don't be thoughtless. You should find a steady speed, you need to have the option to keep this up for quite a while, not wear out before you arrive at your objectives. I just weight train 3 times each week, there's nothing more to it. Anything else than that and I wouldn't give my body sufficient opportunity to fix and construct new muscle.

على الرغم من التفكير السائد ، فأنت لا تتطور أثناء التمرين ، وربما تتطور عندما تكون مستريحًا.

فيما يلي تمرين جماعي نموذجي. قمت بأربع مجموعات ثقيلة لمدة 4-8 ممثلين لكل منها.

الأربعاء (الساقين ، القيمة المطلقة)

* القرفصاء ذات الثقل ، مجموعة تكبير الساق

* يقع Calve Raises ، 4 شرائط مجموعات

* الجرش (4 ترتيبات من 20)

-------

الجمعة (عضلات الصدر والكتف والذراع الخلفية وتقاسم المنافع)

* ضغط المقعد المستوي ، يطير بوزن اليد المائل

* ضغط الكتف ، يرفع الجانب مجموعة فائقة

* تمرين الضغط على عضلات الذراع الخلفية

* استدر تمارين رفع الساق المائلة (3 ترتيبات من 20)

------

الأحد (الظهر ، العضلة ذات الرأسين ، عضلات البطن)

* سحب سحب واسعة ، مجموعة كبيرة منسدلة لشريط اللاتيني

* لف بار العضلة ذات الرأسين EZ ، لفات الوزن الخالي المائلة

* الجرش (4 ترتيبات من 20)

ليس كثيرًا ، لكنه مقنع.