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標題: 鍛煉成肌肉男注意別超過三天 [打印本頁]

作者: viendolyn5258    時間: 2011-1-27 00:48     標題: 鍛煉成肌肉男注意別超過三天

進行肌肉鍛煉時是需要休息,但時間不能太長。肌肉鍛煉要消耗大量的營養物質,運動結束後,經過適當的休息,肌肉中的營養物質又很快得到補充,而且補充的量會比所消耗的還要多,這種現象在生理學上叫做“超量恢復 ”。“超量恢復”使肌肉獲得更多的營養物質,越練越發達。如果不給肌肉充分的時間去補充營養物質,肌肉就不能長得比原來健壯。這個休息時間以肌肉再次具備上次運動能力為標準計算,一般需要2—3天。
2—3天之後,如果沒有運動的刺激,前一段時間的運動效果會逐漸消退,肌肉也是由各種蛋白質組成的,蛋白質這些肌肉組成物質也是處在不斷消耗、不斷補充的動態變化之中。補充得多了,肌肉就會增長;消耗得多了,肌肉就會衰退。這就是鍛煉為什麼不能“三天打漁,兩天曬網”的原因。

如果不及時鍛煉,缺乏刺激肌肉增長的因素,而另一方面組成肌肉的物質又在不斷消耗,鍛煉的人自然就會發現,“鍛煉效果不明顯”、“比以前的肌肉塊反而小了”、“胳膊沒有力氣了”、“肌肉沒有以前硬了”等。

為了避免上述情況發生,在健身房教練都要求學員堅持鍛煉,並為學員制定出科學的肌肉鍛煉頻度(即每週鍛煉的次數)。最合適的運動頻度應該是在前一次鍛煉的效果尚未消失之前,進行第二次鍛煉。這樣,每次鍛煉的效果逐漸積累,就能夠達到提高體能、增加肌肉、增進健康的目的。

為了取得最佳訓練效果,身體每個部位1周至少練2次,每次每個部位做4種練習,每種練習做4組。

若因特殊情況中斷了一段時間,也不要氣餒,堅持鍛煉肯定會大有收穫。恢復鍛煉時,運動頻率要小,以每週3次、每次15—30分鐘為益。以後,隨著體質恢復,每週可運動3—5次,每次30—50分鐘。
作者: jennieuilar0311    時間: 2011-3-25 22:25     標題:  

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