For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.

First of all, simplicity is the most important thing

For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.

Second, the goal is clear

You'd better list your training plan in big paper and characters, and the training objectives should be written in the most eye-catching position in red pen. The clearer the better. When you are tired of boring training and want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.

Third, continuity and gradualism.

Persistence and gradual progress are two important principles in making training plans. If you don't insist on training, your muscles can't get sustained and regular stimulation, which leads to slow growth; If the training intensity does not increase, the muscles will adapt to the given stimulus and grow slowly. Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity.

Fourth, frequency.

Frequency means practicing several times a week. The setting of frequency depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep and nutrition. Generally speaking, it is more appropriate for junior trainers with jobs and families to do weight exercises twice a week. For students, three cycles a week is also possible. The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs.

Verb (abbreviation for verb) quantity

The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups. First of all, the number of groups is not fixed, but there must be a warm-up group for each action. The role of the warm-up group is: 1. Accelerate metabolism and enter the training state; 2. Fully move joints (joint products, joint information) and ligaments to avoid injury. Secondly, 2 ~ 4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The number of times for each formal group is 6 ~ 12, and the number of times for the warm-up group is not less than 20. Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss.

The power of intransitive verbs

Intensity refers to the level of load you bear in training. The load level depends on three factors: weight, training interval and fatigue. For how to increase weight, it is very important to understand the concept and key points of strength. Because gaining weight will affect the number of trainings and exhaustion. Beginners should be careful not to gain weight too quickly.

Tip: Mastering the above six points can help you make a training plan that suits you, and the real test is whether the plan can be strictly implemented. Set a goal and put it into action. Don't make any excuses for your laziness. Bodybuilding (sports products, sports information) is a sport to enhance physical fitness and strengthen will. Laziness is cowardice. Overcoming it will make you stronger.