1. Exercise time. Beginners usually exercise three times a week and once every other day. For beginners, it is ineffective to exercise more than three times a week or less. Less times, the muscles can't get the stimulation they deserve; Too many times, muscle fatigue, not conducive to muscle growth.
2. Exercise time. This is usually the first training time 1 hour or so. With the increase of strength, the exercise time can be appropriately increased, but it should not exceed 2 hours. The rest time of the action group and the group shall not exceed 30 seconds; Between movements, the rest time can be slightly longer. The best exercise time is 10 in the morning and around 5 pm. However, you must finish your training 1 hour before going to bed, otherwise it may affect your sleep.
3. Sports area. In order to promote the growth of whole body muscles, many fitness enthusiasts often ignore the exercise of leg muscles, especially calf muscles. As a fitness enthusiast, you must pay attention to the symmetry of your whole body muscles. Only in this way can you develop a very symmetrical and sexy figure. At the same time, the development of legs maximizes the secretion of body hormones and can promote the growth of whole body muscles.
There is no uniform standard for the sequence of muscle exercise, but one principle is observed: all parts of the body should be exercised within a fitness cycle, 2-3 parts at a time, depending on the individual's physique and fitness intensity, and local muscle exercise needs 48-72 hours to repair.
4. Number of exercise groups. In the first week, beginners start with low load and low frequency intensity, then gradually increase, and finally stick to 3-4 movements in each part, with 3-4 groups in each movement.
5. Number of actions. What is the effective method of muscle strength and muscle strengthening in large load, few times and small groups? Small load, multiple times and multiple groups are beneficial to reducing fat and making muscle lines clear and chiseled. (1 ~ 4 times mainly increases absolute muscle strength and physical strength, 6 ~ 12 times mainly increases muscle circumference, 16 ~ 20 times mainly develops small muscle groups and improves muscle line elasticity, and more than 25 times is mainly used for reducing fat, enhancing cardiopulmonary function, body building and so on. )
6. Number of times in each group. The number of times in each group is the concept of RM. For example, "8 ~ 10RM" means "try your best to repeat the weight of 8 ~ 10 times at most". The weight of 8- 12RM is used for body-building with the purpose of increasing muscles. Fitness aims at reducing fat, using 20-30RM body weight.
7. Change the intensity and way of exercise in time. With the increase of strength, it is necessary to increase the load intensity and multi-action exercise to give new stimulation to muscles and promote growth.
8. Exercise methods. General bodybuilders: Try to exercise 4-5 times a week for 40-50 minutes each time when time and physical fitness permit.
Muscle-building trainer: train 3 times from Monday to Friday, with medium and low intensity, with instrument training as the main part and aerobic training as the supplement, once a week.
Training to the last two times, the intensity is high and the time is prolonged. In addition to running to warm up, I am fully engaged in equipment training.
Fat-reducing trainer: 5-6 times a week, moderate intensity, mainly aerobic exercise, with appropriate equipment practice.
Fitness instructor: The frequency and duration of fitness are the same as those of ordinary bodybuilders, but attention should be paid to the diversification of courses, including aerobic exercise, soothing aerobics class, equipment training and other different items.
Muscle-building trainers should pay attention to the fact that the muscle recovery period is 48 ~ 72 hours, so it is ineffective to continue to exercise the same muscle before the muscle is fully recovered, which will affect the exercise effect. Generally, small muscles and large muscles participate in sports at the same time. In this case, it is best to exercise the muscles involved in sports on the same day. The number and frequency of groups are required. The major muscle has 3 ~ 4 groups, 6 ~ 10rm, 3 ~ 4 movements, and the minor muscle has 2 ~ 3 groups, 8 ~ 12rm, 2 ~ 3 movements. The main muscles include: pectoral muscle, latissimus dorsi muscle, abdominal muscle and leg. At the beginning of training, we should reduce the weight and increase the quantity appropriately.