President Putin to see how trained body fitness

Recently, Russian President Vladimir Putin on vacation when a group of photos taken aroused concern. Although fifty years old, Putin still has a robust body, many people envy, also became interested in muscular exercise. How trained to fit and shape? Muscle how important to us? To talk today on this topic.

Use of "super-compensation" concept

Muscle exercise is to use "super-compensation" grasp the movement frequency. Fitness coach Mark told reporters that the general fitness as the fitness coach who will make scientific muscle exercise frequency.

The most suitable exercise frequency should be the effect of previous exercise has not gone before (that is, two to three days intervals), a second exercise. Thus, the effect of each exercise gradually accumulated, we can achieve greater fitness, increased muscle purposes.

Beginners may not know

Muscle if you just started exercising, here to tell you may not know a few common sense.

Faster growth when the muscle under normal circumstances, exercise after the beginning of the first 2 to 3 months faster muscle growth. Because the first two months of unprecedented exercise to the muscles strong stimulus to the sudden expansion of muscle fibers, from the appearance of muscle thickening, so that muscle growth is faster.

When the best protein supplement after exercise from 30 to 90 minutes, the protein peak demand, the best time to add protein. But do not exercise complete immediately eat at least every other 20 minutes.

The most important action the right to practice many beginners special attention to the weight and movement times at the expense of accuracy of movement. Aerobic training results not only depend on the number of load weight and movement will depend on the training and the muscle is stimulated directly by the degree of force.

If the deformation or movement in place, to train the muscles do not or only part of the force, training effect is not large, or even bias. Raised with the correct action rather lighter weight, do not use non-standard action lift heavier weight.

Ideas to the same muscle action is affected by innervation, a high concentration of attention can mobilize more muscle fibers to work. When practicing a particular action, they should consciously make up ideas and actions consistent, that is what wanted to practice what muscles work. For example: training vertical curl, we must bow with eyes watching his arms, looking biceps slowly shrinking.

Do not let the muscle

decline

Tokyo University of experts had different ages of 3000 for the investigation of muscle changes, found that age increased the muscles of the human body was particularly evident. In the 20-year-old to 40 years old, little change in muscle. Once in 50 years of age, muscle mass began to rapidly decline at the same time, muscle strength began to decline.

"Save the muscles," The best way is through sports. Middle-aged best to aerobic exercise and strength training together. Aerobic exercise can choose to walk, jog, fitness dance, and swimming.

These projects meet the needs of the muscles of oxygen, increase joint flexibility, muscle, flexibility and balance. Among the best swimming is the best way to keep muscles young. Strength training, including weightlifting, throwing, sit-ups, push-ups, pull-up, etc..

These projects can reduce fat and increase muscle mass, so muscular, endurance to prevent a recession. General can be arranged: to do strength training three times a week, 30 minutes, and the remaining time to do aerobic exercise.

Muscles prevent osteoporosis

Can do that elderly muscle exercise an option to improve muscle strength to prevent osteoporosis. Experts study suggests that: in the pathogenesis of osteoporosis, non-mechanical factors (such as calcium, vitamin D, hormones, etc.) is not the most important, and in the nervous system, muscle strength under control is the decision to bone strength (bone volume and bone structure) the most important factor.

Those bedridden old people do not move or less fixed, there will be muscle and bone calcium "migration" to increase, a large number of lost bone calcium, bone calcium content and utilization reduced, thus causing osteoporosis and muscle weakness.

Through appropriate exercise, not only can enhance muscle strength, and utilization of calcium, can inhibit and reduce the calcium in bone calcium and muscle, "Migration", to effectively prevent and treat osteoporosis. Therefore, the appropriate motion, supported by appropriate food and drugs can improve muscle strength, prevention and treatment of osteoporosis.