Professional fitness knowledge, if you don't do a good warm-up exercise, you may strain your muscles. When you go to the gym, you must listen to the coach's guidance and don't do it blindly, which will help us to exercise better. Let's share the professional knowledge of fitness.

Fitness professional knowledge 1 1, I often see messages saying 8rm, 9rm. What does this rm mean?

I once explained rm in a previous article, but many people didn't read it or just skipped it. Some people even spray it when they come up, saying that you speak Chinese for a while and English for a while. Can you speak human words? It makes you look professional, doesn't it?

This is really speechless. As a native of China, I really don't want to speak English, but any bodybuilder can't avoid rm.

I haven't explained rm for a long time. I'm sorry, "RM" is a word with unit nature, which is used to describe what kind of weight should be chosen during training.

To put it simply ............. ……8rm is the weight that you can only do eight at most, and 10rm is the weight that you can only do 10 at most.

Therefore, we need to understand that, generally speaking, you should choose the weight within the range of 8rm to 12rm, instead of letting you do it only 8 times or 12 times, you should choose the weight that you can only do for a group of 8 times or 12 times at most.

2. What is "fatigue" and what is "Shelley Group"?

Tired, to put it bluntly, is to make you do your best until you can't walk.

When you press the bench with a weight of 50KG, you push eight, then you grit your teeth and try to push another 1 and a ***9. When I want to push the tenth one, I can't push it. This is the Shelley Group, which is also called the Shelley Group.

Exhaustion training is very common in bodybuilding training, and it is a good way to deepen muscle stimulation. Therefore, if the muscle gain effect is better, please do more strength rest groups and don't let yourself relax too much while ensuring safety.

Attention, I said something above ... under the condition of ensuring safety!

Leveling barbell bench press, heavy neck squat, these actions need to be protected before you can try Shelley group, otherwise once you can't push it at last, you will be prone to danger!

I've seen it several times. People don't come after squatting under heavy load, but just get down. I've seen the weight bottleneck barbell not push up on the bench and be crushed to death by the barbell. I have seen it several times.

I want to pull another pull-up, but I can't ... Well, it's safe. If you can't pull it up, you can't pull it up, and you won't lose a piece of meat.

Fitness, safety first, please be sure to take safety precautions!

3. I often hear people say the feeling of the pump. What does the pump feel like?

Muscle pulsation is also called congestion. When you do weight-bearing training such as bench press and squat, blood will flow to the target muscle in a short time, causing the muscle to swell in a short time and the dimension of the muscle will also increase.

If you rest too long and play with your mobile phone for half a day, your blood will flow back, your muscles will get cold, your breathing will return to normal, and your pumping will disappear.

Come on, exercise and experience the feeling of smoking. You will like this feeling, but it doesn't mean you are in place.

4. What is pyramid training?

There are two kinds of pyramid training, one is the right pyramid and the other is the inverted pyramid. You can use and switch frequently at the same time.

A positive pyramid means gradually increasing the weight of training. For example, if you bench press, the first bench press is 65,438+00, the second bench press is 65,438+00, the third bench press is 65,438+00, the fourth bench press is 9, and the fifth bench press is 8 plus 70KG. This is active pyramid training.

The right pyramid mainly increases the weight of training. As for the number of times in each group, it can be fixed or increased or decreased.

Inverted pyramid is to gradually reduce the weight of training, or keep the weight unchanged and reduce the number of times in each group.

For example, after doing bench press, you can directly increase the weight to a maximum of 8 times or 10 times after doing several warm-up groups, and then the second group will lose 5KG, or the weight will remain the same, but the number of bench presses in one group will decrease.

Fitness expertise 2 1. What is a super group?

This training method of super group is based on the antagonistic muscles of the body, such as chest and back, two heads and three heads, two legs and four legs.

After practicing a set of bench presses, do a set of pull-ups immediately, which is the super group; After practicing a set of biceps with barbell bending, I immediately did a set of parallel bars arm flexion and extension for triceps, which is also a super group.

The advantage of super group is that it can stimulate more muscle groups in the shortest time, and you can complete more training actions in the same training time.

However, the training intensity of the super group is also very strong, especially the chest and back are all large muscle groups, which consumes a lot and puts great pressure on the heart and lungs, and is not suitable for trainers below the intermediate level.

You can try it occasionally when you are in a good state, but don't take Excellence as the norm.

2. Do you have to make a plan for fitness?

Yes, we should not only make plans, but also set goals!

I once saw a message in the comment area of an article to the effect that I only exercise for freedom and chic, so what do I use so many rules to limit myself to do? How tired!

This sentence made me silent for a long time, speechless.

In my opinion, people who insist on fitness for a long time are self-disciplined, they will be more punctual than before, they will start to restrict themselves from drinking and smoking, they will control themselves from accepting the temptation of junk food easily, and they will control themselves from staying up late less.

So many rules and regulations are not given to us by others, but made by ourselves, and we will enjoy it.

The fitness plan, also one of the rules and regulations, is very clear.

You said that your fitness is to exercise, so why make any plans?

There is a simple reason. Planning won't waste you too much time and energy, and planning is to let you have goals and pursuits and let you know what you want to do.

With goals and pursuits, knowing what you want to do will make you more relaxed and progress faster, and then stick to it.

Without goals and pursuits, you don't know what you want, what you want to do, or why you sweat. Soon, you can't hold on, and then give up completely.

Some students went to the gym and didn't know what to practice today. They asked themselves blankly: Do you want to practice your back or chest today? Forget it, I'll just run on the treadmill for a while. ...

I can't say it's wrong for you not to make a plan, but I must tell you that making a plan can make your fitness more systematic, relaxed and enjoyable.

Without a plan, there will be no goal. Without a goal, many people will never appear in the gym after a few days of exercise ... Have you ever seen such a person? Or, in fact, you may be one of them?

So, please make a good plan and decide what to practice this week, Monday and Tuesday.

At the same time, you need to set yourself goals, such as increasing the weight of bench press by 5KG or 10KG a month, or increasing the pull-ups once or twice every two weeks.

When you work hard and then reach your goal, that kind of happiness is indescribable.

3. Do you have to do aerobic exercise if you want to keep fit and gain muscle?

Aerobic exercise can be done occasionally during muscle gain, but it is not recommended to do a lot of aerobic exercise.

A lot of aerobic exercise, such as running, will put pressure on the adrenaline system and hinder the progress of strength training.

At the same time, a lot of aerobic exercise will accelerate the decomposition of our hard-won muscles.

Some people will say that aerobic exercise can improve our cardiopulmonary function, which is of course true, but for a normal bodybuilder, as long as he insists on doing leg exercises and squats for a long time, his cardiopulmonary function will be enhanced a lot, and there is no need to do a lot of extra aerobic exercise.