Clean up the training area before doing the action. For example, to do dumbbell bench press, it is necessary to make clear that the training site is the upper part of the pectoral muscle and triceps brachii, and at the same time it has exercise effect on the toes of deltoid muscle. After knowing the muscle group to be trained, it is most important to feel the stress process of the target muscle.

Step 2 act

Fully understand the training movements of a certain part. For beginners, 3-4 movements of a part are enough. At the advanced stage, the training movements of a part can be increased to 8.

3. Number of groups

The number of groups refers to the number of groups made by each action. Generally, 2-3 groups are enough for beginners, 4-6 groups for intermediate and 8- 10 groups for advanced.

4. Number of times in each group

The concept of the number of times in each group is very important, and the number of times is the maximum number of times that each group of dumbbells with a certain weight can complete. A group of less than 6 times is used to improve strength; 8- 12 times to increase muscle mass; 15-25 times or more for improving muscle separation and carving muscle lines; Reduce fat for more than 25 times;

5. Weight

The maximum weight is the weight that can only complete one action. More than 85% of the maximum weight is weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.

6. Time interval between groups

This is a very important and easily overlooked concept. The time interval between groups refers to the rest time between the same action groups. Usually, the short interval is about 30-45 seconds, the middle interval is about 1 minute, and the longer interval is more than 1 minute.

7. Speed

In fitness training, slow movements are generally adopted, which is suitable for most fitness training. Of course, some fitness methods are not excluded, and the effect can be achieved by improving the movement speed.

8. Fitness frequency

Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice even twice a day during the season. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training.

I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you