Most people who exercise will not take part in bodybuilding competitions, whether you are doing it for bodybuilding or improving your physical function, or for health and energy.
To train muscles correctly, we must follow the step-by-step training process.
The principle of progressive training is that as long as the body is under more pressure than it is used to, it will adapt and become stronger.
In the words of a doctor: "If your car is 10 horsepower, it will break down if it is required to bear a load of 12 horsepower. But if your body is equivalent to a car with 10 horsepower and you want him to bear 12 horsepower, he will eventually become a car with 12 horsepower. "
Not all kinds of weight training can bring you good results. In this training rule, you need to choose the right exercises and skills, tell your body what you want to achieve, and send the right signal to the nervous system to let your body know what you want. This is the basis of the principle of progressive training.
Many people will have a question, whether professional bodybuilders are really strong or developed muscles are useless. In fact, strength is only a means for bodybuilders to reach a healthy figure, not the ultimate goal. Only weightlifters are most concerned about strength.
Hard pull, sit-ups and squats are all recognized types of strength weightlifting.
It is not that fitness is judged by how much you pull hard, how much you push, and how much you squat.
Fitness focuses on making the whole body shape present the most perfect state. The ideal figure should be like this: the shoulders and back of the wide tube are getting thinner and thinner until the waist is tight; The proportion of legs and trunk is coordinated; Muscular, clear, well-proportioned, fully aware of joint parts; Every part of the body is well developed, including the deltoid back, lower back, abdomen, forearm and calf; Muscles have good clarity and separation.
The contraction of the whole muscle is the result of the contraction of many tiny and single muscle fibers. After a series of contractions, muscle fibers become tired. If the lifting action is only repeated once or twice, the body will not requisition new fibers to replace the weakened and tired fibers at this time.
This is also the difference between bodybuilders and weightlifters. Although weightlifters use a lot of muscle fibers at a time, they use less muscle fibers in repetitive movements than bodybuilders. So weightlifters only strengthen some muscles.
Through the accumulation of experience of bodybuilders from generation to generation, exercise physiology has also confirmed the principle of fitness training. Generally speaking, the way to maximize muscle development is to train with 75% of the maximum weight that can be lifted at a time. For most people, the upper body can do 8 12 repetitions and the legs can do 12 15 repetitions.
Of course, after stimulating muscle growth, we should also let muscles get information and supplement nutrition.
Some people say that thinner people gain more muscle, so don't do aerobic, aerobic is to reduce fat. This view is problematic!
There are two kinds of endurance: muscle endurance and cardiopulmonary endurance.
Muscle endurance refers to the ability of muscle to contract repeatedly during exercise and requisition the largest number of muscle fibers to complete the action. Cardiopulmonary endurance refers to the ability of the heart, lungs and circulatory system to deliver oxygen to muscles to move into position and take away waste (lactic acid).
The best fitness intensity is below the limit of cardiopulmonary function, which means that your training speed and your body's ability to supply oxygen to muscles should be basically the same. Cardiopulmonary endurance is as important as muscular endurance. High intensity training will produce accumulated lactic acid in tired muscles, which will affect muscle contraction and lead to muscle failure. If the heart, lungs and circulatory system can provide enough oxygen for these places, these lactic acids will be processed into new energy sources.
In fact, the better the function of your cardiopulmonary circulatory system, the greater the intensity of your fitness training, so that you can achieve your fitness goals faster.