Four training rules for fitness beginners Four training rules for fitness beginners, fitness is the embodiment of improving a person's physical fitness and also the exercise of improving a person's willpower. There is a lot of work pressure in life, so you can relieve the pressure by exercising in peacetime. Let's take a look at four training rules for fitness beginners. The four training rules for fitness beginners are 1 1, and it is difficult to strengthen any foundation of health quality (physical strength, body fat rate, muscle endurance, etc.). ) Through incremental training. Therefore, you must gradually increase the load on your muscles. For example, you must use a larger weight. If you want to increase muscle size, you should not only use more and more weight, but also increase the number of training groups and training times per week. In order to increase local muscle endurance, it is necessary to gradually reduce the interval time between groups or increase the number of training groups and training times. Everything has to grow slowly. Overload is the basic concept of all physical training rules. 2. Multi-group number training In the past, most experts suggested that bodybuilders should only do one group for each movement. Now the coach suggests the training principle of multi-group number (sometimes up to 3-4 groups), so that the muscle groups can be fully and thoroughly exercised and the muscles can expand to the maximum. 3, individual muscle group training Many muscle groups can be trained together or separately. In the process of completing the action, each muscle has its own exertion, but there is always one muscle group that plays the main exertion role, while other muscle groups have different functions, such as stability and confrontation. If you want to develop a certain part of muscle independently to the maximum extent, you should try to separate the main muscle from other muscle activities. For example, it is better to practice the biceps brachii of the upper arm than to practice the narrow backhand pull-ups alone. 4, muscle mixed training If you want to keep the muscles growing, you can't always take a fixed training class. If you always use the same movements, the same group, the same times and the same angle, you can't get the stimulation brought by the change of training intensity. Therefore, in order to make muscles grow continuously, we should not only strengthen stimulation, but also adopt mixed training mode. Four training rules for fitness beginners II. Stimulate the body in training, improve the body in rest diet, stimulate in training, recover in rest, and strengthen in diet. In layman's terms, practice three points, sleep three points and eat one point. Besides training, rest and diet are also important. Rest regulates hormone secretion, and diet absorbs nutritional supplements. You can't be too busy with training to ignore diet and rest. We should pay attention to quality rather than quantity in our diet. We should eat less unhealthy fried foods and sweets and eat more healthy foods rich in protein and vitamins. Second, muscle differentiation training, improve training efficiency When I first started fitness, there was an incorrect training tendency, that is, I often thought about practicing all over the body at once and training thoroughly everywhere, which was irrational. Practice all over the body at once, so your physical fitness level does not allow you to practice thoroughly everywhere, resulting in poor muscle stimulation effect. And if you want to practice a muscle thoroughly, you can't practice it all over. Efficient training is to consciously train the muscles of the whole body separately, such as chest training today and back training tomorrow, which can not only ensure the full rest of the muscles, but also ensure the effective stimulation of the muscles. Third, muscle pain is reinforcement, and joint pain is injury. The general understanding of fitness beginners is that if you practice until it hurts, you will practice wherever it hurts. The same is true of muscles. Muscle soreness means that muscle fibers are torn and will grow after repair. However, it should be noted that joint pain does not mean strengthening joints, but joint pain means that you are injured. If you exercise with joint pain in your back, your joints will be bruised and you can't recover after half a year's rest. For example, many people practice handstand until their wrists hurt, thinking that they will exercise their wrists. It is out of the question. After a period of practice, you will stop eating because of a large area of pain in your wrist. Fourth, weight loss depends on the calorie gap, and muscle gain depends on calories to break through the novice. You will have a welfare period, which is to gain muscle and lose weight at the same time. But after two or three months, you should separate muscle gain from weight loss. Losing weight depends on the calorie gap, that is, eating less and exercising more, reducing fat accumulation and gradually letting fat decompose and disappear. However, muscle gain requires a lot of heat shock. Heat can promote nutrient absorption and muscle synthesis, and heat can also help you break through the weight and capacity of training, so that you can gain muscle mass better and faster. Understand the above reasons, then you can understand the general framework of fitness, so that when you exercise in the future, you can understand the general fitness process and theory, so that there are fewer fitness mistakes and the fitness efficiency is high. Four Training Rules for Fitness Beginners 3 Training Rules 1: Stop Training Method Stop training method means to pause 10- 15 seconds after a group of movements are exhausted. Then continue to do it until you are exhausted again. Using this training rule allows you to complete more times, even if you do heavy weights. Because of this, if you want to stop training, you should do so at the beginning of the exercise. At this time, you'd better do more weight and repetition naturally. In the choice of equipment, it is recommended to use barbell or Smith equipment, because compared with dumbbells or other equipment, these two instruments can use more weight and are easier to place, which can better complete the rest process. The only taboo to use rest training method is heavy squat, because if it is heavy squat, the barbell should be lifted to exhaustion and then put back for a short time. It's hard. If you want to use the stop training method when practicing legs, it is recommended to use some isolated leg exercises, such as leg flexion and extension and leg bending. Rule 2: Power training needs the help of a partner. You should do it yourself first and repeat it as much as possible. When you are almost exhausted, ask your partner to help you complete several iterations. Power training is generally used after the first movement or in the middle stage of the whole fitness program. By this time, you should be fully warmed up and have enough strength, not a little tired. There is no restriction on the choice of equipment, because this training rule itself is assisted by peers, so don't worry. If you must say it ... it's a drag. After all, there is no good auxiliary method for hard pulling. Training rule 3: Super group The so-called super group means doing two exercises in a row without rest. This is a very classic training rule, which can effectively shorten your exercise time and give you a strong sense of pumping. I suggest you join the super group training in the middle of the whole exercise plan. At this time, your muscles should be congested and have the ability to withstand stronger training. One of the instruments recommended by Chaoqun is dumbbell, and the other is "any two very close instruments". Dumbbells do a lot of exercise, so you don't need to finish the exercise because others are using them, and then look for other equipment or wait. In addition, the puller is also an excellent equipment for using the super group. Training Rule 4: Decreasing group The so-called decreasing group means that when you are running out of weight, immediately change to a lighter weight and continue to do more iterations. As for the statement that there is no rule on how many times you subtract a set of movements, generally speaking, subtracting 1 or 2 times is enough. Because using the decreasing group will make you completely exhausted, it is recommended that you put it at the end of the whole fitness program. When doing the descending group, you need to change the weight quickly. It is recommended to use fixed instruments (which can quickly adjust the weight) or dumbbells. In addition, it is suggested to adopt some isolated actions, because it is the last action. Barbell is the last recommendation. After all, the barbell pieces on both sides have been put down for too long. Of course, if you have two partners waiting around, forget it.