Fitness to gain muscle, what time is the best exercise? How to train more efficiently?

　　Muscle gain exercise program you need to know a few points.

　　1, exercise time is best fixed

　　Male fitness each workout as much as possible scheduled at the same time, which will enable you to develop good exercise habits and help the body’s internal organs to form a conditioned reflex. An hour after meals and an hour before bedtime can not exercise, otherwise it will affect digestion and sleep.

　　The best time for physical fitness is usually between 15:00-20:00, which can be considered as the main exercise time.

　　2, the amount of load depends on their physical strength

　　Generally speaking, the effective number of developed muscle mass is 8 times-12 times, at least not less than 8 times, and this amount should be exhausted. Thus the load should be mastered at 70%-80% of the individual’s maximum strength, that is, the most effective number of times with this load is done with a large load, no more than 5 times. The most effective number of times to develop endurance and reduce fat in male fitness is to do 20 times with a small load, waist and abdominal fat reduction or even to do it until you can’t move.

　　3, exercise time to be appropriate

　　Male fitness beginners and those who usually labor more to three times a week is appropriate, 1-1.5 hours each time, but each exercise should include various parts of muscle muscle groups. Those who insist on exercising every day, the muscle groups can be divided into two parts, practice every other day to ensure that the muscle can effectively recover. For example, if you practice your shoulders, abdomen and chest today, you will practice your back, arms and legs tomorrow.

　　4, master the correct breathing method

　　The correct breathing method can help you focus your intention, make the movement coordinated and rhythmic, and be able to lift more weight in the exercise. General movements and small weights to try to lift, are hard, muscle contraction when inhaling, relaxation restore when exhaling.

　　Men’s fitness lifting large weights or the last few test lifts, then first deep exhale, then hold your breath in the case of lifting and releasing action, and then deep breathing. Exercise to breathe with the mouth, stretching exercises before exercise to prevent muscle ligament strains, after training to do relaxation exercises to help eliminate muscle tension and restore fatigue