guys summer na, anu ba mga mairerecommend nyo or tips para maachieved ang pinapangarap na beach body?
Pakalbo ka paps Then 100 sit-up, 100 Push-up, 100 Squats, And 10KM running
Gawin mo yan araw araw
Notes:
It doesn't explicitly say that he did all of this back to back or even if he did all of the reps of the exercises in one set each, so use that to your advantage. I'll list some options below.
10 Sets of 10 Reps or 5 Sets of 20 Reps for each body weight exercise.
Run 5k in the morning and 5k in the evening.
Do everything back to back, non-stop.
Put all the body weight exercises in your run. For instance, every kilometer, you do ten reps of each exercise.
Or you could just do them as you feel like doing them. It doesn't really matter as long as you get them done in the course of the day.
If you're looking for some accessory exercises to balance out the muscle groups, try ring rows, pull-ups, rear delt flys, back extensions, supermans, good mornings and lots of foam rolling!
HAHA joke lang eto na oh para ma achieve mo si bench body
(c) Symbianize
How Muscles Grow
Your muscles grow when they recover after heavy stress that you put on them in the gym.
Your body 'thinks' that you were running for your life from a lion and nearly escaped, and it builds some extra muscle to make sure that you outrun that lion next time he finds you!
The same story in other words: when you stress your muscle to the limit, it develops micro-injury.
When it repairs the damage, having enough time and material, it 'overdoes' a little, to prevent you from having that 'micro-injury' in the future.
To put it short, if you want your muscle grow, you should give it as much stress as possible in the gym, then you should provide it with everything it needs to recover and grow, which is time and food.
Do not stress the same muscle every day - it will not have enough time to recover and grow.
When muscles undergo intense exercise, as from a resistance training bout, there is trauma to the muscle fibers that is referred to as muscle injury or damage in scientific investigations.
This disruption to muscle cell organelles activates satellite cells, which are located on the outside of the muscle fibers between the basal lamina (basement membrane) and the plasma membrane (sarcolemma) of muscles fibers to proliferate to the injury site.
In essence, a biological effort to repair or replace damaged muscle fibers begins with the satellite cells fusing together and to the muscles fibers, often leading to increases in muscle fiber cross-sectional area or hypertrophy.
The satellite cells have only one nucleus and can replicate by dividing.
As the satellite cells multiply, some remain as organelles on the muscle fiber where as the majority differentiate (the process cells undergo as they mature into normal cells) and fuse to muscle fibers to form new muscle protein stands (or myofibrils) and/or repair damaged fibers.
Thus, the muscle cells’ myofibrils will increase in thickness and number.
After fusion with the muscle fiber, some satellite cells serve as a source of new nuclei to supplement the growing muscle fiber.
With these additional nuclei, the muscle fiber can synthesize more proteins and create more contractile myofilaments, known as actin and myosin, in skeletal muscle cells.
It is interesting to note that high numbers of satellite cells are found associated within slow-twitch muscle fibers as compared to fast-twitch muscle fibers within the same muscle, as they are regularly going through cell maintenance repair from daily activities.
- wikipedia
