На информационном ресурсе применяются рекомендательные технологии (информационные технологии предоставления информации на основе сбора, систематизации и анализа сведений, относящихся к предпочтениям пользователей сети "Интернет", находящихся на территории Российской Федерации)
Myostatin is a protein that prevents muscular growth, tone, and body strength. Many bodybuilders and some scientists believe that lowering myostatin can increase muscular development, as well as prevent aging and improve overall health.
[1] To lower myostatin levels, both cardiovascular (aerobic) exercise, as well as resistance training (weight training), are useful. Quitting smoking and taking a follistatin supplement might also help.
1 Put the “HIRT” to your myostatin levels. Resistance training of any kind can improve health and build muscle. But to lower myostatin levels, you’ll need to engage in high-intensity resistance training (HIRT). This means doing resistance training that pushes you to your physical limits.[2]
HIRT requires doing full-body workouts. In other words, your resistance training regimen should work your arms, back, and legs.
2 String several resistance training exercises together for a superset. Instead of limiting your set by the number of repetitions per exercise, limit it by a length of time. Perform as many repetitions as possible without resting during the time limit you’ve set.[3]
For instance, do 10 push-ups, 10 pull-ups, 10 leg extensions, then 10 biceps curls as quickly as possible over the course of about 10 minutes.
If you’ve gone through the 10 biceps curls before the 10-minute time limit has elapsed, start the cycle again by doing 10 pushups.
Rest one or two minutes between each superset.
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4 Choose the right weight. When doing resistance training, you must choose the right weight for you. Start at the lowest weight for whatever machine or barbell you’re using. Perform 10-12 reps. If you find that it was very easy and you don’t feel taxed by the end of your 10-12 reps, add weight in small increments. You’ll know you’ve found the right weight for you when 10-12 reps is significantly taxing.[5]
1 Perform biceps curls. Grip a barbell from below with your palms facing up. Grip the barbell in such a way that the weights on either end are equidistant from each hand, and place each hand shoulder-width apart from the other. Lift the bar to your chest using your elbows.[6]
Keep your elbows pinned to your side as you lift. Sliding your elbows behind your ribs will decrease the amount of work your biceps do.
Don’t swing the bar up using the momentum from your hips.
2 Use a chest press machine. Sit at the chest press machine and adjust the seat for your height. The handles should be situated near the middle or bottom of your pectoral muscles. Lay your hands on the handles of the machine. Your shoulder blades should be retracted. If they are not, adjust the position of the machine’s handles so that they are.[7]
Keeping your head and chest up, press the handles forward, extending through the elbow.
