Young adults after the age of 30 should exercise more, and fitness should pay attention to iron training. Sticking to the iron can stop the loss of muscles, and it can also sculpt better body lines and enhance the charm of the image. However, many people work hard but do not achieve good results, often because some bad habits are not easy to detect.
Here's a look: 5 bad habits that don't grow muscle:
Bad habit 1: Don't stretch after fitness
Did you stretch after a workout? Many people overlook this crucial step. If you don't relax after each stretch, the muscles will become tense in the long run, and the lactic acid will accumulate after training, and there will be delayed muscle soreness, which will last for a long time, which is not conducive to muscle recovery. Over time, muscle growth is restricted.
After the workout, the target muscle groups are stretched and relaxed, which promotes blood circulation, helps to transport nutrients and excrete metabolic wastes, and the muscles will become firm, full and elastic.
Bad habit 2: The fitness plan remains unchanged for a long time
Do you repeat the same fitness routine every day during iron training? For beginners, the initial effect of fitness is very good, and the muscles can also grow. However, over time, the body gradually adapts, and the muscles grow to a certain level and fall into a bottleneck.
At this time, we need to make changes, such as increasing the training intensity, increasing the load, and changing other movements, so as to give the muscles fresh stimulation and make the muscles have enough pumping sensation to further muscle growth.
Bad habit 3: Don't eat after exercising
After the workout, the muscles are in a damaged state, and at this time, there is an urgent need for nutrients to promote muscle repair. If you don't eat at this critical juncture, your body won't get enough energy and nutrients to repair damaged muscle fibers, and your muscle's growth and recovery rate will be affected.
The correct way is to supplement an appropriate amount of protein and high-quality carbohydrates about half an hour after the workout, such as boiled eggs, protein powder with whole wheat bread, and the calories are about 200 kcal.
Bad habit 4: Frequent exercise of the same muscle group and insufficient rest time
After each iron workout, the muscles will be in a torn state and will take a certain amount of time to repair. If you work out the same muscle groups frequently and don't give them enough time to rest, your muscles will become overtired, unable to grow, and may even be injured.
Therefore, instead of exercising the same muscle group every day, it is better to allocate muscle group training reasonably, rotate 2-3 different muscle groups every day, and give the muscles enough time to repair in order to improve the efficiency of muscle gain.
5. Bad habits: Lack of sleep
Many people ignore training, sleep is the body's "recovery time", in deep sleep, muscles are restored and grown. If you always stay up late, lack of sleep duration or poor sleep quality, it is not conducive to the repair of body functions, and the muscles will not be able to grow efficiently, and the energy state during the day will be poor, so a vicious circle, the efficiency of muscle gain will be greatly reduced.
Try to go to bed early, get enough 8 hours a day, and you'll find that your muscle growth efficiency will be greatly improved, and your energy levels will become more energetic.