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Summer Is Here, Do You Want To Have A Perfect Abdominal Muscle?
- May 17, 2019 -

In the summer, the gym has recently emerged a large number of fitness whites. They have the dream of six packs of abs, and they haven’t been able to see the results for a few days.

At the beginning of the exercise, we have to define our goals: to increase muscles or reduce fat. There are a lot of children's shoes telling me that they want to increase muscle while reducing fat. My answer is impossible! Because of the muscle intake, the calories we consume are > the calories consumed. When you lose fat, the amount of calories you consume is <heat consumed. There are differences in the degree of energy acquisition between the two. Therefore, fish and bear's paw can't have both, either fat loss or muscle gain.

When it comes to this issue, it is necessary to understand aerobic exercise and anaerobic exercise. Aerobic exercise and anaerobic exercise are two concepts in exercise physiology. They are two different forms of exercise, and the effects of exercise on the human body are also different.

Simply speaking, anaerobic exercise refers to high-speed and intense exercise of the muscle in an "anoxic" state. Most of the anaerobic exercise is a high-intensity, momentary exercise, so it is difficult to last for a long time, and the time for fatigue elimination is also slow. It takes 48 to 72 hours to recover. For example: dumbbells, barbell equipment training, sprinting, etc.

Aerobic exercise refers to physical exercise performed by the human body with sufficient oxygen supply. It can enhance the heart and lung function of the human body and effectively reduce the body fat content. The duration of exercise is controlled in about 30~40 minutes, and the intensity of exercise is medium or upper. For example: swimming, running, skipping, etc.

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Fat loss route:


Put the main energy on aerobic exercise, supplemented by dumbbell barbell training to prevent muscle relaxation. 4 to 5 training sessions a week. Do anaerobic exercise first before each exercise, then do aerobic exercise.


If you really don't want to have anaerobic training, you can choose to run on an empty stomach in the morning, and the training effect will be better.


Increase muscle route:


2 to 3 times a week, aerobic. 4~5 times of local muscle training (thoracic shoulders and legs), can not be blindly practiced for only one part.

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