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點先可以訓練靚嘅肌肉?💪🏼

January 18, 2017

1 | 定期健身訓練 Workout regularly 🏋🏻

 

如果要達到最佳的增強肌肉效果,一定要養成定期的訓練習慣。一星期最少要有三次的的肌肉訓練才可以確保肌肉受到足夠的刺激,從而令到肌肉纖維撕裂和成長,使到它們變得更大、更強壯。

 

Make sure you train your muscles regularly for optimal results. When working out, your muscle fibers tear and grow back bigger and stronger than they were before. Working out 3 times per week makes sure your muscles get stimulated and will have to grow.

 

2 | 良好的飲食 Eat well🍴

 

如果想增強肌肉,一定要有良好的飲食習慣。吸收足夠的卡路里與適量的蛋白質,碳水化合物,脂肪,維生素和礦物質將幫助你的身體恢復肌肉和協助它們生長。

 

When trying to build muscle it's important to maintain good nutrition. Eating enough calories with the right amount of protein, carbohydrates, fats, vitamins and minerals will help your body recover the muscles and assist in growth.

 

3 | 充作的休息 Get enough rest 💤

 

雖然正確的肌肉鍛練可以加快肌肉的生長,但是過多的鍛練強度或時間會得到適得其反的效果。肌肉纖維撕裂後需要時間去修補從而生長得更加強壯。如果你連續兩天只去鍛練你的二頭肌的話,這反而會拖慢你肌肉的回復進度,甚至乎會令你的肌肉受傷。所以一般建議對特定部分的肌肉訓練後,需要2-5天的時間去令它們休息恢復,然後再對相同部分的肌肉進行訓練,才可以得到最佳的訓練效果。

 

Working out definitely promotes muscle growth, but working out too much can affect your muscle growth in a negative way. Your muscle fibers need time to recover and become bigger and stronger. If you workout your biceps 2 days in a row, it can affect the recovery process and can give you injuries. Therefore, it is recommended to give a muscle group 2 to 5 days to recover before working out again.

 

// F I T L A B FITNESS & LIFESTYLE BLOG

 

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