There is always someone keeping working out (part 20)(Original) /总有一个比你忙，比你穷，比你老的人在健身（二十）

While working out, many people may find that muscles will swell. At that time, you will feel the muscles are growing. Actually,this only represents that you feel tired due to massive exercises. Never think that your muscles are increasing. So when will the muscles grow?
很多人在健身时发现，肌肉会膨胀，也许你会感觉肌肉正在增长。其实这只是代表你的肌肉由于充分的运动而感到疲惫，不要认为长肌肉就是这个时刻。那么什么时候肌肉才会成长？

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The best time for the growth of muscles is when you sleep. During this that time, your body consumes little energy. And the protein and other nutrients that you added in the daytime will helps muscles grow gradually. This article is especially intended for those who are green hands. Because they have enough passion and energy, they spend much time working out.
肌肉其实最佳成长时间就是在你睡眠的时候，这时身体消耗能量很少，而你补充了蛋白质及其他营养成分，肌肉就会慢慢生长。此文尤其针对刚刚接触健身的朋友，由于新手的激情很足，干劲很大，所以每天都会花过多的时间健身。

I have a friend who has some basic skills to exercise. He meets the same question. When in college, he wanted to increase muscles. For that, he practiced for a long time every day. Besides, during his rest time, he would do a dozen push-ups. It meant hat his whole day was nearly filled with massive exercises. However, he became much thinner than before after 2 months. He tried hard but got the adverse effect.
我有位朋友（他本身有一定基础）就是如此，在大学的时候想要增肌，每天都会练很久，甚至在休息的时候也会时不时做十几个俯卧撑。这就意味着健身练习几乎贯穿了他一天的生活，然而两个月后他变得比以前更瘦了，练得很辛苦却是背道而驰。

My dear friends, working out is certainly important, but enough is enough. Meanwhile, you need to focus on your practice. In the previous chapters, What I mean “exhaustion” is that you need to finish more exercises as possibly as you can. And between groups, you need to rest for less than two minutes instead of several hours.
所以亲爱的朋友，健身一定要适可而止，而且要集中练习。我平时文章中所指的“力竭”是在每组休息时间平均不超过两分钟尽可能多地完成练习，绝不是让你在健身好几个小时。

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ATTENTION 注意

1. It is enough for ordinary bodybuilders to exercise for about an hour, on condition that you are doing sports in this period of time.
   普通的健身人士，健身一个小时左右就足够，前提是这一个小时你几乎都在做运动！
2. After exercise, you are expected to replenish water and protein. Protein powder, chicken breast, milk and eggs are acceptable. More details for the fitness plan have been mentioned in Chapter 6.
   运动后要及时补充水分和蛋白质，蛋白粉、鸡胸肉、牛奶鸡蛋都是可以的。健身的频率和计划在第六章有提及。
3. Going to bed early is one of the key points for you to increase muscles. If you want to own a healthy boy but stay up all night to play or work, which really has a bad effect.
   尽早睡觉也是长肌肉的重点之一，如果你又想有好的身体又要熬夜玩耍或工作，那对健康真的有着很坏的影响。

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If there is any question, leave a message or comment below. I will do what I can to offer help.
有任何不清楚或对于健身还有很纠结的问题，都可以问我，本人会尽力为大家提供帮助！

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Chapter directory 章节目录

Chapter 章节	Content 内容
1	brief introduction about fitness 健身初章
2	exercise for musculus triceps brachii & pectoral muscles 肱三头肌和胸肌练习
3	advanced exercise for musculus tricpes brachii 肱三头肌的高级练习
4	how to do pull-ups 引体向上
5	warm-up and stretching exercise  热身与拉伸
6	fitness plan and some precautions  健身计划与注意事项
7	how to train abdominal muscles(part 1) 腹肌训练（一）
8	how to train abdominal muscles(part 2) 腹肌训练（二）
9	how to train abdominal muscles(part 3) 腹肌训练（三）
10	how to train biceps(part 1) 肱二头肌训练（一）
11	how to train biceps(part 2) 肱二头肌训练（二）
12	how to train the anterior deltoid 三角肌前束练习
13	how to train the middle deltoid 三角肌中束练习
14	how to train the posterior deltoid 三角肌后束练习
15	exercise for latissimus dorsi muscle 背阔肌练习
16	elbow plank 平板支撑
17	what is RM? 什么是RM值？
18	running 跑步
19	a healthy way to lose weight 健康的减肥方式
20	rest after working out 健身后的休息

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This post just represents my personal opinion. Without permission, it is strictly prohibited reproduced.

本文章仅代表个人见解及认知，如有不同意见欢迎指导； 动作配图均为本人，未经同意，禁止复制抄袭。

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(to be continued 未完待续)