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Four principles of picking high-quality whey protein The comparison chart you have to buy to have to hold!

Four principles of picking high-quality whey protein The comparison chart you have to buy to have to hold!

Pull down there will be a comparison chart 1. Whey Protein Purity Here we are talking about the Whey Protein, the purity of the whey protein, we can see from the nutrition label behind, the number of Protein XXg in per 100g, This represents the percentage of whey protein of the product. Take ON Gold Standard as an example, the protein in 100g is 77.5g, which means that its product whey protein purity is 77.5%, and the remaining 22.5% is other ingredients. 2. Other ingredients (fat, artificial sweeteners, thickeners, fillers) Whether it is any kind of whey protein, there must be water and minerals in whey protein, usually water and minerals. Takes up 5%, and the remaining ingredients include sugar, artificial sweeteners, fillers, thickeners, fibers, fats, etc., suffering from diabetes or lactose intolerance, especially need to pay attention to Sugar. As an example of the Allmax AllWhey Classic, 100g has 11g sugar and 5.8g fat. Most of the 3. taste whey protein users who are just beginning to get in touch with fitness will think that the taste is not important. It would be understandable to think so because they are unaware of the convenience and long-term use of whey protein. The taste of whey protein is taken care of by swallowing teeth, but experienced users will know that drinking three shakes a day is definitely much happier than drinking three times a day. 4. Overall (price and usage) In terms of price, of course, it depends on your affordability and willingness to pay. High-quality, high-purity whey protein is required in processing and production. The production cost is natural to the price. Naturally, if you see whey protein on the market that boasts the highest quality and very affordable price, the meaning of course goes without saying. Not all brands label 100g's whey protein purity and fat and sugar content. The following are the common protein products in the market according to the manufacturer's published ingredient list, so that you can compare them when selecting products. They are listed below: Recommended Products International Protein Superior Whey Australian Made Whey Protein Muscle Growth Raw Super Combination Learn about ingredients, usage and Price International Protein Synergy 5 Five-in-One Muscle Protein Formula Australian Made Ingredient Muscle Protein Complex Learn About Ingredients, Uses, and Selling Price Author/Editor Patrick Lui Smart Supplement

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Patrick Vlog S.1/Ep.1 手臂二頭肌及三頭肌超級組訓練
背肌、手臂二頭肌核心動作訓練流程

背肌、手臂二頭肌核心動作訓練流程

Authored By David Huang
健美人士一向以倒三角的身形為目標,如果你細心一點觀察,形造出這個完美比例的兩大要素正正是背肌以及手臂二頭肌。以下這套背肌、手臂二頭肌核心動作訓練流程幾乎是最常用的方式!
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Muscle training method for tall and thin fitness beginners

Authored By David Huang

身材高瘦健身初學者的訓練方法 不少人都羨慕身邊那些身材高挑的朋友,但說到健身,這些“高等人士”就頭痛不已,往往健身一段時間後,即使體重有所上升,但偏偏外觀上的肌肉增長始終沒有很明顯的轉變,相比起身材中等甚至較矮小的男仕,5-8磅之差已經可以說是天淵之別,這到底是為什麼呢?理由有兩個,一個是不可改變的基因,而另一個則是可改變的訓練方式。 首先,這些身材高挑、四肢較長的男士擁有較長的骨骼,肌肉亦相對較長,因此在圍度上要有所增長需要更長的時間,一個身高1.85-1.9的男士,大概需要至少8-10磅的肌肉增長,才會有一般身高人士5磅肌肉增長就能達到的外觀變化。這屬於無法逆轉的因素,但同時這個缺點也是優點,試想想看一個瘦削的人只要肯付出努力去訓練以及飲食,終有一日能練出壯碩的身材,但無論你如何努力,都不可能長得更高呀。 其次是訓練/物理的因素,這些身形和四肢較長的人士,在進行以地深吸力作為阻力的訓練動作時,由於力臂相對其他人長,因此當使用相同的重量,與其他人對比他們的負重亦會更大(動作幅度會更),這也代表他們在動作幅度上的最弱點(如臥推時當手肘下降到45度或更低、站姿二頭彎舉手接近垂直到地面的時候)會更吃力。 這些因素導致了在大部分的複合關節/多關節(Compound Exercise)的動作上,他們的力量進展和肌肉生長進展都會較慢,這也解釋了為什麼最佳成績以及能舉得最重的奧林匹克舉重運動員及CrossFit運動員中,身高一般都在1米77甚至以下。換句話說,身材高挑的人士進行複合關節/多關節訓練的效能並不如在身材較矮小的人身上來得高。 當然,這並不代表就不應該進行深蹲硬拉臥推等最重要最有價值的訓練動作,而是說如果你屬於身材高瘦,而又希望能有明顯可觀的肌肉增長,就不能單靠進行這三大動作,而需要調整你的訓練模式:身材高挑,四肢較長人士的訓練四個重點包括是:限制動作幅度(Restrict ROM)、孤立訓練動作(Isolation Exercise)、合適訓練器材,以及訓練技巧應用。 限制動作幅度(Restrict ROM)及孤立訓練動作(Isolation Exercise): 限制動作幅度的目的是避免因為四肢、力臂較長而無法用上更大的重量來訓練;沒有足夠的大重量,就難以刺激肌肉的生長。限制動作幅度意思是將動作限制在你最有利發力的幅度之中,如果你有一定的訓練經驗,你可以維持正確姿勢低控制自己下降得多低,或安全一點你可以在機器、舉重架上設置安全裝置,或者使用滑輪機(Cable Machine)來改變、限制動作角度和幅度;進行孤立訓練動作的目標主要是補償因為無法用上更大的重量來訓練這一點,此外也能夠增加肌肉的感應和不同切面的肌肉平衡性。 合適訓練器材: 由於大腿骨較長的緣故,進行硬拉的時候不少腳長的人士都會有槓鈴碰撞到膝蓋骨或腳脛骨的問題,因此使用Trap Bar進行硬拉會比起使用槓鈴更為適合。此外,使用槓鈴進行臥推對於手臂較長的人來說也是一個非常惱人的問題,為了確保槓鈴下降的軌跡正確不得不將手肘升高,但手肘升高又令到發力較為困難..而使用啞鈴進行則可以隨動作幅度來調整肩膀以及握距。 針對訓練技巧應用: 技巧上可以多善用限制動作幅度、改善訓練動作中最弱點的Dead Stop,以及能提升改善關節幅度和靈活度的Paused Reps(在動作最低點暫停)等等,一般四肢較長的人士在關節靈活度以及肌肉柔軟度上會較差,同時關節的受力又會因為四肢較長而增提高,因此柔軟度的訓練攸關重要。 做到以上幾點,即使身形高瘦、四肢較長,你也一樣可以有明顯外觀上的肌肉增長!

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Can large muscles be practiced once a week? How many times can you practice with small muscles?

Authored By Patrick Lui

First of all, the most important consideration is how many days can you go to the gym in a week? Let's assume that you don't have other physical work or exercise. The more time you can go to the gym, the more you can assign muscle groups to different days. The opinions here can only be used for general reference, because the most appropriate training program must be designed with rich fitness knowledge and experience. It is best to consult the fitness instructor. There is no clear guide to say how long it takes for the muscles to rest before practicing, because this depends on many personal factors: your training experience (has always understood that the same training method has not changed?), training intensity (multiple, How many times?), nutrition (is enough protein? Is the timing of ingestion right?), rest (sleep quality is good?), hormone levels in the body (testosterone testosterone) and so on. The so-called big muscles can be practiced once a week, and small muscles can be practiced several times. It may be because the strength and endurance of the big muscles are relatively strong. You can practice very thoroughly every time you go to practice, you will need to take a long break. The time can be practiced again, otherwise the next training will not be so cool. However, the so-called small muscles can be practiced more, so you may not be able to practice more than a few times, because for example, biceps and triceps are used in the training of the chest and back, you can practice two times and three times. It will definitely affect the training of the chest. More importantly, don't assume that the so-called small muscles are easy to practice. If you know how to practice the two-headed three-headed deltoid muscles, you can practice your strength. If there are really some muscle groups that are to be practiced more than once a week, then it is best to have two sets of training methods, so that the two similar trainings are too similar. For example, the chest muscles can be divided into a set of middle and lower chests, and another set of upper chest and three heads. So is there a best match? Really not, all kinds of matching people are in use, and it is not recommended to chase other people's training menus on the Internet to follow, and what kind of bodybuilding training methods you should not use, because others are professional. The most important thing is that you can deny the training plan, do not have serious mistakes in training methods and actions, and practice for a few months, otherwise you will not know how to practice the effect.

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Come and give your thigh muscles a new Trap bar squats with dead stops... watch the clip to explain to you!

Come and give your thigh muscles a new Trap bar squats with dead stops... watch the clip to explain to you!

Authored By Patrick Lui

For more fitness tutorials, please follow the Smart Supplement's Youtube channel.

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