10 Tips für den erfolgreichen Muskelaufbau
1. Erfahrungsgemäß starten Sie als Trainingsanfänger mit einem Ganzkörpertraining und wechseln nach 8-10 Wochen zu einem Splittraining, bei dem Sie maximal 3 Muskelgruppen ausbelasten. Nähere Infos erhalten Sie von Ihrem Trainer.
2. Viel Training hilft nicht viel! Denn beim Training zählt allein die Intensität und nicht die Dauer.
3. Kurze Pausen zwischen den Sätzen steigern die Trainings-Intensität.
4. Drei Trainingseinheiten pro Woche sollten es schon sein.
5. Gönnen Sie Ihrem Körper nach dem Training genügend Ruhe. Denn der Muskalaufbau entwickelt sich besonders in der Regenerationsphase.
6. Regeneration bedeutet die Zufuhr eines fettarmen Eiweiß-Shakes direkt nach dem Training. So unterstützen Sie die Reparatur- und Aufbauprozesse der Muskulatur. Schnelle und dauerhafte Eiweißversorgung ist jetzt unerlässlich!
7. Die tägliche Eiweißzufuhr sollte 2 Gramm /kg Körpergewicht betragen. Zum Beispiel: Bei einem 80 kg Sportler bedeutet dies 160 Gramm Eiweißzufuhr über die Basis- und Sporternährung.
8. Unser Körper kann nicht beliebige Mengen Eiweiß speichern. Um den Körper trotzdem kontinuierlich mit diesem Baustoff zu versorgen, empfehlen wir die individuelle Menge auf 5-6 Mahlzeiten zu verteilen, mit max. 30-50 g pro Portion.
9. Nach dem Training ist vor dem Training. Starten Sie deshalb immer mit gefüllten Energiespeichern in die nächste Einheit – nur so können Ihre Muskeln wachsen! Essen Sie ausreichend kohlenhydratreiche Kost – sie ist Energielieferant Nr. 1!
10. Vergessen Sie nicht: Führen Sie auch an trainingsfreien Tagen Ihrem Körper ausreichend Eiweiß zu. Für eine bestmögliche Regeneration.
(Von Multipower Sportsfood) mehr infos zu multipower formula 80
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