1. The reason for the increase: we should train step by step in fitness, that is to say, after the body adapts to the current training intensity, we should appropriately increase the training load so that the muscles can be continuously stimulated, so that the muscles can grow better and the training effect can continue to grow.

2. When to increase: On the premise of the movement standard, if you can lift two more movements twice in the last group of training of an action, it means that you can increase the training weight.

3. Incremental method: Because everyone's adaptability is different and physical condition is affected by many factors, it is generally recommended to increase the training weight by 3%- 10%. It is recommended to try slowly and find the most suitable training weight. In addition, you can't gain weight indefinitely. The weight increase in the later training is slower, and even you need to carry out weight loss training to create a small peak of training.

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How to choose weight for fitness;

In fact, if you want to know how much weight to choose for each action, you need to know what "RM" is. RM is a fitness term. Simply put, how many times can you do some kind of exercise under a certain weight?

Let's take an example, such as vertical barbell bending. If the weight you choose is 10KG, then you can make 20 bends at most, so 20 is the RM for you to do this action.

For another example, if it is barbell bench press, you can practice with the weight of 30KG, and you can bench press 15 times at most, then 15 is the RM for you to do this action.

Knowing your maximum amount of exercise, different training times have different training effects. For details, please see the following training effects corresponding to different practice time:

1, maximum exercise 1-4, mainly to increase muscle strength and physical strength.

2. The maximum amount of exercise is 6- 12, mainly to increase the circumference of muscles, which can also be said to be the increase of muscle mass.

3. Maximum exercise 15-20 times, mainly to exercise muscle lines and improve muscle elasticity.

4. The maximum number of exercises is more than 30 times, mainly to improve muscle mass and help consume local fat of the target muscle group.

I believe that after reading these, you should know how to choose the exercise weight that suits you.

If your training goal is to gain muscle, then you should choose a training weight of 6- 12. If your training goal is to exercise muscle lines, then you should choose the training weight of 15-20 times.

I believe there will be fitness friends asking, how do I know which weight I can do 10 or 8 times? Then you need to find your weight through practical practice here.

During fitness training, there is usually a warm-up group. At this time, you should pay attention. The warm-up group determines what kind of weight you are suitable for today.

Phoenix net-fitness pays attention to step by step, so how to increase the training weight?