A strong musculature not only protects us from back pain and gives us a beautiful body: Activated muscles send out neurotransmitters and regulate many processes in the body. Therefore, we provide you with a few valuable tips regarding muscle building:
Don`t forget the warm-up
Always start by warming up the muscles first. Warm, perfused muscles can absorb stimuli more quickly from stress. Use one of the many cardio machines to warm up in your gym. At home, a skipping rope is ideal for warming up the whole body quickly and improving blood circulation.
Train the right muscle groups at the beginning
Always start by training the big muscle groups like the back, legs, chest etc.! Thigh, or chest exercises are particularly suitable for fast muscle building. When training these muscle groups, you automatically train smaller muscle groups (such as biceps, triceps or shoulders). Only after you have completely trained a large muscle group, go to a smaller muscle group. If you first train your biceps and then your back muscles, these can no longer give 100 %, because your biceps is already tired before. Since the bicep is involved in the pulling exercises, the maximum weight can no longer be moved.
Pay attention to enough regeneration & recovery
Muscle build-up can only be sustained if there is sufficient time for regeneration. Therefore, always wait at least 48 hours or even more (which is recommendable for beginners) before you train the same muscle intensively again.
Get enough sleep
It is also important to get enough sleep in order to regenerate, because the regeneration of the muscles is most effective in a long lasting deep sleep. Remember that the muscle does not grow during training, but in the phase in which you regenerate.
Pay attention to your diet
Muscles grow particularly fast with an effective combination of training and nutrition. Always pay attention to high-quality food, which consists of sufficient protein, carbohydrates and lots of vegetables and healthy fats. A frequent intake of small meals is also important, as muscle building requires a lot and sufficient energy.
Besides, a blog called JST Travel points out that you can get get your nutritions through solely plant-based diet. So, in order to built up muscles, there is no need for you to eat a lot of meat. Check it out, because a good diet will improve your heart rate results which leads to better health insurance deductibles!
Source: Engel, C., 2019
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