增肌建议

jacky

Muscle growth seems to occur best when training with relatively higher volumes, close to muscle fatigue, and with shorter rest periods between sets/reps.

Thus:

• When training, 6 – 12 repetitions per set is the optimal range for muscle growth.6-12次是增肌的最佳次数。
• Train towards contraction failure.训练到力竭
• Take relatively short rest periods — 30 – 90 seconds. Rest-pause techniques can also be effective。
• Perform 12 – 20 sets per muscle group. Supersets can help add volume and improve efficiency.
• Be consistent with training.
• Consume enough energy (calories), with a minimum of 12 – 15% of calories from protein or 1.0 gram of protein per kilogram of bodyweight.
• Sleep 7 – 9 hours per night.
  

该贴已经同步到 jacky的微博

赛乐中国

agree with you

她来一阵子

　但到底是选择影楼还是摄影工作室，这还要依据个人喜好。喜欢保守点可选择影楼，个性的可以选择摄影工作室。但个人还是比较偏爱摄影工作室的风格，全程一对一的服务，更能把自己的思想融入照片，拍摄出来的东西更能耐人寻味。当然还有个性的主题拍摄，围绕一个故事展开，让新人做一回故事的主角，拍电影也无非这种感觉，在以后回忆起来还是很有意义的。rbing.cn/

微博评论

回复@派康运动医学有限公司:[握手][嘻嘻]

来自 中国健身资讯中心 的新浪微博