1. Fitness ball for abdominal crunch

　　Lie flat on the exercise ball, feet flat on the ground, hands on the side of the head, arms open. Tuck your chin slightly toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to maintain balance, your feet can be separated more. If you increase the difficulty, you can do it with your feet together.

　　2. Traditional belly roll

　　Lie on your back with your lower back close to the ground. Put your hands on the side of your head and open your arms. Lay your legs flat on the ground and bend your knees. Tuck your chin slightly toward your chest, contract your abdominal muscles, exhale and lift your upper body, keeping your lower back from the ground, hold for 2 seconds, and then slowly return to the starting position.

　　3. Reverse curl

　　Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, raise your legs 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale and lift your buttocks slightly, keep your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.

　　4. Lift your legs and curl your belly

　　Lie on your back on the floor, with your lower back close to the ground. Put your hands on the side of your head and open your arms. Raise your legs up to 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, raise your upper body, keep your lower back from the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly closed to the chest.

　　5. Boarding in the air

　　Lie on your back on the floor, with your lower back close to the ground. Put your hands on the side of your head and open your arms. Raise your legs and slowly climb the bike. Exhale, lift the upper body, touch the left knee with the right elbow joint, hold the position for 2 seconds, and then restore. Then touch the right knee with the left elbow joint, hold it for 2 seconds, and then slowly return to the starting position.

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　　I hope they have metal mixed balls instead of clumpy plastic balls.

　　I used the metal stirring ball from the old electric shaker bottle.

　　Unless you use a voltrx protein shaker, there are too many compartments at the bottom.

　　Make sure the lid is completely closed.

　　Durability has yet to be determined. I don’t put the shaker in the dishwasher anymore. This is how the tip eventually breaks.

　　These bottles are so well done, I can put what I want into the protein bottle. But the ratio is wrong. There is not enough space in the powder container or liquid container. Before it can work perfectly, they need to make it bigger. I need more protein than this protein, so the protein I use usually requires more than 20 ounces of liquid. So, if your needs are different from mine, this bottle will suit you very well.

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　　With such a question, Mai Mai began a journey of exploring protein…

　　▼ Common people’s demand for protein

　　Protein is the material basis of life, and every cell and all important components in the body need the participation of protein. Protein is rich in a variety of amino acids and is an essential nutrient for the human body. Adults need to consume about 50-65g of protein per day to ensure the balance of body needs (refer to “Chinese Residents Dietary Guidelines”).

　　▼ Bodybuilders’ demand for protein

　　Since the muscles are stretched and torn during exercise, bodybuilders need a large amount of protein in the process of muscle restoration, otherwise it is not conducive to muscle recovery and growth. Therefore, general protein supplementation is carried out after fitness. In this process, protein can bring the following benefits:

　　1. Increase muscle content

　　You should add more protein 20 minutes after working out, because this is the golden period of muscle growth. Eating protein-rich foods at this time can help muscle build and make your muscles grow better and more stylish.

　　2. Improve the body’s power source

　　Exercise makes us consume a lot of energy. At this time, the body needs to supply energy to get power. As basic energy, protein can be quickly digested and absorbed to provide power to the body. Only when the body has ample power source can it perform better in sports.

　　3. Help us lose weight

　　Why does protein supplementation benefit weight loss? Because protein can supply energy to the body and provide a source for total energy consumption, this reduces the intake of carbon water and sugars, thereby achieving the effect of weight loss. Therefore, regular consumption of protein is helpful to weight loss.

　　▼ What are the effects of excessive protein

　　For those who do not exercise, one egg or milk is enough every day. If you consume too much protein every day, the protein will be preserved as energy, which will make people fat like fat; at the same time, the excess protein will be metabolized, which will increase the burden on the kidneys and is not good for health.

　　▼ The impact of lack of protein

　　Protein deficiency is usually accompanied by energy deficiency. They are like twin brothers. Medically, this complication is called protein-energy malnutrition. The typical symptoms are poor growth and development in children, and weight loss in adults. It has two manifestations, one is the patient’s skinny body, the other is abdominal swelling and skin rash (also known as Kwasiok disease), both forms can appear on the patient at the same time.

　　▼ What are the foods rich in protein

　　Protein is divided into animal protein and plant protein according to the source. Common foods rich in animal protein include: fish, meat, eggs, and milk; plant protein includes: cereals, beans, potatoes, etc.

　　Based on the above information, we can know: Protein plays an important role in fitness! It can supply energy to the body and improve its motivation; at the same time, it can help repair muscles and make them fuller and more stylish. Insufficient protein intake or excessive supplementation is not good for the body. Fitness babies, you can use snacks for diet~

The post Why do bodybuilders need to supplement protein? It works beyond your imagination first appeared on VOLTRX®.

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