First: exercise time
It is best to fix the exercise time and arrange each exercise at the same time as far as possible, so as to develop good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.
You need to jog 10 minutes or so, and stretch for 5 minutes before exercise.
Second: the length of exercise time.
Beginners and people with heavy workload should exercise three times a week for 1~ 1.5 hours each time, but each exercise should include muscle groups in all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.
Third: the load of exercise.
The load depends on your physical strength. Generally speaking, the effective times of developed muscle mass are 8-12 times, at least not less than 8 times. This figure should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.
Fourth: the number of exercise groups.
Every time you exercise, you should do several groups of exercises to get the stimulated muscles into a state, so that the muscle mass can be increased. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength.
Fifth: Exercise break time.
The rest time should not be too long, the rest time between exercises in each group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 3 minutes. Too long rest time will affect the exercise effect.
Sixth: the breathing method of exercise
The correct breathing method can help you concentrate your thoughts, coordinate your movements and lift more weight during exercise. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover. When lifting weights or trying to lift them for the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath. Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue.
Seventh: nutrition
It is impossible to build a good figure without supplementing energy and nutrition for our body. In the field of fitness, there is often a saying that "training is 3 points and eating is 7 points". Therefore, it can be seen that diet plays a very important role in fitness, especially protein's supplement. Hydrolyzed whey protein powder is popular in the market now, so you can try it.
Eighth: rest time
Rest, it takes time to repair after muscle injury, which usually takes 24~72 hours to repair. So it is also important to have a rest after exercise. Beginners suggest exercising three times a week and once every other day.