Time has always been ruthless, it will pass by in a hurry, and then carve wrinkles on our faces, however, there are some people who can always be favored by God alone. For them, time is just a kind of life Experience, the longer the time, the more they increase their personality charm!
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Today I would like to introduce a cool “old man”, he His name is Gianluca Vacchi. He is 52 years old this year. He still maintains a perfect figure and has a girlfriend who is 27 years younger than himself. Although Gianluca Vacchi is full of silver hair, he is still handsome. Instead, it is more mature, stable, and charming.
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Successful people are good at everything. He has multiple identities. An entrepreneur, financier, and Italian super-rich, Gianluca Vacchi doesn’t indulge himself because of his age and busy work. He sets himself a complete exercise program.
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and follow your schedule every day, no matter when Wherever he is, he always finds ways to exercise, and integrates fitness into his life completely. His abdominal muscles, pectoral muscles, and unicorn arms show his masculine charm. Over half a hundred years old, and still living in the state of a young man in his 20s, I have to say that perseverance is the most powerful weapon against aging.
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We usually blame age for our body shape, it is true As we age, various tissues and organs of our body are not as good as before, especially muscles, which will be lost year by year as we age, and the secretion of male hormones is also decreasing, which is easy to lose, but it becomes very difficult to increase muscle. difficulty.
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Age does have an effect on muscle growth and body size, but Absolutely not all, as long as we can maintain a relatively good fitness habit, the body shape will not be bad with age, and it will get better and better.
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Next, coach Paul will bring you some ideas about efficient growth. Some suggestions for muscle.
How to build muscle efficiently:
Pay attention to a good diet:
Whether it is muscle gain or fat loss, diet is an inescapable topic. In terms of diet, what we need to pay attention to is to ensure sufficient protein, and muscle synthesis requires protein. If our protein supplement is insufficient, no matter how hard we train, the muscle building efficiency will be very low, so we want to build muscle efficiently. It is necessary to supplement more protein in the diet. Usually, 1.2-1.5g of protein can be added per kilogram of body weight, and it is divided into 3 to 5 supplements as much as possible, because our human body cannot store protein. , a single replenishment is easy to cause waste, and the effect received is not ideal.
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hard training:
in the human body , Muscle is a kind of consuming tissue. Every time the body adds 1 kilogram of muscle, it will consume 30 more calories, which is a burden for the brain, so the brain never stores too much muscle, and it is always enough. Therefore, if you want to increase muscle, you need to stimulate the muscles with intensity, so that the brain will know that the current muscle mass cannot meet the daily exercise volume, and the muscles will grow. Chest training on Monday, back training on Tuesday, shoulder training on Wednesday…
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Continue Come down, coach Paul recommends a set of chest training exercises for everyone, which can help us haveEffectively improve the chest muscles and shape the perfect figure.
Barbell Bench Press:
Hold the bar in both hands about 1.5 times shoulder width, lie on one end of the bench, palms facing each other, and push the bar up Keep the forearm perpendicular to the ground during the movement, and the barbell moves over the chest until the arm is straight.
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Gantry low chest clip:< /p>
Adjust the position to a low position, stand with your back to your back, embrace your arms above your chest, keep your body stable, keep the rope in the same direction as your forearm during the movement, tighten your shoulder blades and keep your chest out.
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Gantry bird:
It is the same as the second movement standard, except that the body is lying on the incline bench.
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Supine lift:
Lie flat on one end of a flat bench, hold a dumbbell in both hands on top of your chest, keep your elbows slightly bent, place the dumbbell behind your head in an arc, and then restore, keeping your body stable during the movement, Squeeze your shoulder blades and lift your chest.
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