5 principles to help build muscle

THÙY DƯƠNG (THEO HEALTHSHOTS) |

Losing fat and gaining muscle is the goal of most people who are in the process of bodybuilding. Below are 5 principles to help build muscle according to Healthshots.

Understand your body

Understanding your body and knowing what body type you have is very important in the process of training and building muscle, technically we have the following body types:

Skinny people: People in this group find it very difficult to gain muscle mass.

Mesomorph - people with muscular bodies: People in this group can gain and lose both muscle and fat easily.

Endomorphs: People in this group can easily gain both muscle and weight but have difficulty losing weight.

According to fitness and women's health coach Ruchika Rai (Mumbai, India) - founder of the combat yogini program, to know which body type you belong to, rely on your body's metabolic index.

Weight training properly

To build muscle you need to do weight training exercises, choose the right weight, suitable for your body to help your muscles develop well and you will soon achieve the desired body shape.

Don't overdo cardio

To build muscle, you need to avoid excessive cardio, these exercises only help you lose weight and do not help in gaining muscle.

“Most of us do cardio the wrong way. If you want to lose weight, I recommend HIIT and slow running. Those who want to gain muscle should do sprints,” says trainer Ruchika Rai.

Pay attention to your exercise posture

To build muscle, you need to do the right postures as instructed by your trainer. Otherwise, no matter how hard you work out, it will be difficult to build muscle.

Get plenty of rest

After exercise, your muscles will develop microscopic tears. Muscle recovery is the process by which your muscles repair these injuries and grow larger.

For the same muscle group, the practitioner should not train continuously for 2 days but should have a minimum rest period of 48 hours. If the muscle group is trained with high intensity, the rest period of that muscle group should be up to 72 hours. In other words, the practitioner should not train that muscle group for the next 2 days and should only train it again on the third day.

THÙY DƯƠNG (THEO HEALTHSHOTS)
TIN LIÊN QUAN

Daily Habits to Regain Muscle Mass After 60

|

Daily habits to regain muscle mass after age 60 such as starting strength training, stretching...

Should children lift weights

|

Weight training has many health benefits, so should children start weight training early?

Vietnam Airlines plane has just had to make emergency landing in India to rescue passengers

|

Informing Lao Dong Newspaper on the evening of July 7, a representative of Vietnam Airlines said that the airline had just had to make an emergency landing in India to rescue passengers.

Plan to help people save costs when metro tickets increase from 1.8

|

Hanoi - Tickets for the two metro lines will increase from August 1, 2025, the highest at 40%.

Dragon fruit garden owner in Lam Dong hires technology bodyguards to steal

|

Lam Dong - Many dragon fruit gardens have hired a 24/7 garden surveillance camera service to promptly prevent theft of electric wires and light bulbs.

Motorbikes still overflow into the car lane on Pham Van Dong Street, traffic police on duty to remind

|

Hanoi - The situation of motorbikes entering the lane reserved for cars on Pham Van Dong Street is still happening.

President granted amnesty to those sentenced to prison and life imprisonment on the occasion of National Day, September 2

|

A person sentenced to life in prison who has been reduced to prison for a period of 18 consecutive quarters of good or more can be considered and granted amnesty.

Daily Habits to Regain Muscle Mass After 60

Thanh Thanh (Theo Eat this not that) |

Daily habits to regain muscle mass after age 60 such as starting strength training, stretching...

Should children lift weights

THÙY DƯƠNG (THEO healthshots) |

Weight training has many health benefits, so should children start weight training early?

7 lợi ích của việc tập cardio cho phụ nữ trên 40 tuổi

HẠ MÂY (Theo healthshots) |

Phụ nữ bước sang tuổi 40 có thể mất đi khối lượng cơ bắp, mỡ bụng cứng hơn và năng lượng thấp. Các bài tập cardio có thể là một cách tuyệt vời để giảm cân vì chúng không chỉ giúp bạn đốt cháy calo mà còn đem lại nhiều lợi ích cho sức khỏe.