怎么样才可以增加肌肉

一个完全的健身方案应当包含吃(饮食)，练(训练)，睡(睡眠)三个方面，而练则由心肺，力量，柔韧三个主要部分组成。有鉴于此，本人给出的训练计划是：开始时用5-10分钟有氧热身，最后用5-10分钟拉伸放松，中间是40-50分钟的力量训练。力量训练主要有：1)背部：引体向上(颈前下拉);2)胸部：平板卧推(坐姿推胸);3)腿部：杠铃深蹲(史密斯蹲);4)肩部：杠铃推举(哑铃推举);5)臂部：杠铃弯举(哑铃弯举);6)腹部：仰卧起坐(仰卧举腿)。

A complete fitness program should consistof eating, exercising, and sleeping. Exercise consists of the heart, lungs,strength, and flexibility. In view of this, I give the training program is:start with 5-10 minutes of aerobic warm-up, with the final 5-10 minutes ofstretching to relax, the middle 40-50 minutes of strength training. Strengthtraining: (1)Back: Pull up (neck down); (2)Chest: Flat bench press (chest pushin sitting position); (3)Legs: Barbell squat (Smith squat); (4)Shoulders: Barbellpush (dumbbell push); (5) Arms: Barbell bend (dumbbell bend); (6) Abdomen:Sit-ups (legs raised on the back).

训练备注：训练一周3次，隔天进行，每次1小时左右，练全身，每个部位一个动作，括号里的动作备用，一个动作3组，每组8-12次，动作与动作之间间隔2分钟，组与组之间间隔30-60秒，用力时呼气，放松时吸气，动作要稳要慢。必须用逐渐增加重量来使肌肉的适应力增大，从而对训练产生反应。使用自由调节重量的器械进行训练。这可以使肌肉对器械产生的反抗力起到更好的反应。因为它可以使更多的肌肉都能参与到运动中去。做动作时，无论是举起还是放下，都要控制好动作，这样就可以集中用力，避免借力。

Note: training 3 times a week, the nextday, every time 1 hour or so, to practice the whole body, every part an action,action standby in brackets, an action 3 groups, each group of 8 to 12 times,action and action between 2 minutes, group and group interval between 30 to 60seconds, forcibly exhale, relax when inspiratory, the movement wants slower. Agradual increase in weight must be used to build up the muscle's resilience inresponse to training. Use freely adjustable weights for training. This allowsthe muscles to respond better to resistance from the device. Because it allowsmore muscles to participate in the exercise. Control your movements, whetherthey are raised or lowered, so you can concentrate and avoid pulling.

饮食方面：少吃多餐，适量多摄入蛋，奶，肉。每日食谱为：适度的蛋白质、较少的脂肪、高含量的碳水化合物。3种主要营养素的比例应为25∶20∶55左右。馒头、面条、米饭等主食及山芋、燕麦、土豆等的碳水化合物的含量非常高，可作为首选。蛋白质是肌肉增长最重要的营养源，健美训练者蛋白质的摄人应以非脂或低脂食品为主，如脱脂牛奶、蛋清、鱼、去皮家禽、牛排等。

Diet: eat fewer and more meals,consume more eggs, milk and meat in the right amount. The daily diet: Moderateprotein, low fat, high carbohydrate. The ratio of the three main nutrientsshould be about 25∶20∶55. Steamed bread, noodles, rice and other staple food aswell as potato, oats, potatoes and other carbohydrate content is very high, canbe used as the first choice. Protein is the most important nutrient source formuscle growth. Protein intake of fitness trainers should be mainly non-fat orlow-fat food, such as skim milk, egg white, fish, skinless poultry, steak, etc.

睡眠方面：每天晚上最好睡足8小时，中午若有时间可再午睡30分钟。对了，训练时间尽量安排在下午至傍晚时段，因为人体在此时段体力和柔韧性都处最佳状态。最后祝您早日健身成功!

Sleep aspect: had better sleep a full 8hours every night, midday if have time to be able to nap again 30 minutes. Bythe way, try to schedule your training from the afternoon to theevening, when your body is at its best in terms of strength and flexibility. Finally,I wish you an early fitness success!