For example, using dumbbells to practice chest muscles requires three movements, namely push-ups, dumbbell bench presses and dumbbell flying birds. These three movements are divided into four groups, each group is 8 to 12, and each group is 20 to 30 push-ups. 8 to 12 means that when the weight of the dumbbell is 8 to 12, it will be exhausted, and then rest for about a minute before doing the next group, a ***4 group. So the number 8 to 12 is a group, because you have to rest for a minute after you finish.
Extended data:
Common fitness terms:
1, number of groups
In bodybuilding training, the number of groups of each movement ranges from 1 and 2 to 7, 8 or even a dozen groups. It depends on the training stage, purpose and level. Generally speaking, beginners do 1-4 groups for each movement, and middle and advanced athletes and bodybuilders do 4-6 groups/movements.
2. Number of times
Refers to the number of repetitions that a group of exercises can complete when they are exhausted. (also known as effective times) is generally used to improve strength within 4 times. 5- 15 times is moderate and can be used to increase muscle volume and circumference. 16 times or more is the multiple, which is mostly used to improve muscle separation, fineness and fat reduction.
3. Grouping segments
This is a very important factor that is not paid much attention to. Refers to the rest time between the previous group and the latter group. This time is actually an indefinite time, not 30 seconds or 1 minute. In actual training, it depends on my age, the size of my muscles and my physical condition at that time. Generally, the heart rate shall prevail.
When the heart rate returns to 50-60% of the limit heart rate (220- my age), you can start the next group of training. (Of course, in normal health) Usually, the short interval is about 20-40 seconds, the middle interval is about 1 minute, and the long interval exceeds 1 minute.