It is necessary to rest when doing muscle exercise, but the time should not be too long. Muscle exercise consumes a lot of nutrients. After the exercise, after proper rest, the nutrients in the muscles will be replenished quickly, and the amount of supplementation will be more than the consumption. Physiologically, this phenomenon is called "excessive recovery". "Excessive recovery" makes muscles get more nutrition, and the more they practice, the more developed they become. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. Some studies believe that this rest time is calculated according to the ability of muscles to exercise again last time, which usually takes 2-3 days.
After 2-3 days, if there is no exercise, the previous exercise effect will gradually fade. This is because muscle is also composed of various protein, and protein, a muscle component, is also in a dynamic change of constant consumption and constant supplement. If you add more, your muscles will grow; If you eat too much, your muscles will decline.
Failure to exercise in time, on the one hand, is the lack of muscle growth factors, on the other hand, the substances that make up muscles are constantly being consumed. People who exercise will naturally find that "the exercise effect is not obvious", "the muscles are smaller than before", "the arms are weak" and "the muscles are not as hard as before". This is why sports can't "fish for three days and dry the net for two days".
In order to avoid the above situation, the coach of the gym requires students to keep exercising and set a scientific muscle exercise frequency (that is, the number of exercises per week) for students. The most suitable exercise frequency should be the second exercise before the effect of the previous exercise disappears. In this way, the effect of each exercise is gradually accumulated, which can achieve the purpose of strengthening physical fitness, increasing muscles and improving health.
In order to get the best training effect, every part of the body should be practiced at least twice a week from 1, and each part should do 4 kinds of exercises, and each exercise should be done in 4 groups.
Don't be discouraged if you are interrupted for a period of time due to special circumstances. Sticking to exercise is bound to pay off. When you resume exercise, the frequency of exercise should be small, and it is beneficial to do it three times a week 15-30 minutes. After that, with the recovery of physical fitness, you can exercise 3-5 times a week for 30-50 minutes each time.
Question 2: How often do you go to the gym? The scientific training method is: not less than three times a week, not more than five times. A complete fitness plan should include three aspects: eating (diet), practicing (training) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake. 1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. 2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise. 4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multiple group numbers ... >>
Question 3: It is better to go to the gym every few days. If you train as planned, beginners can do it three times a week. The training time is about one hour at a time, if it is full, it is ok. Too long is not necessarily good. You can follow your own plan in the future. Of course, if the intensity of later training is high, the training time can be appropriately increased, 4~5~6 days per week. Remember to give your muscles enough time to rest. It takes about 48~72 hours and 24~48 hours for the chest, shoulders, back and legs of major muscles to completely recover the second head, third head and abdomen of minor muscles. Later, you can set the training time according to your body.
Question 4: How often do you go to the gym? How long is it? Usually lack of exercise, can be arranged according to their own needs:
1, sit-ups (100/ day)/running (more than half an hour/day);
2, chest muscles-dumbbell bench press, flying birds (30-40 /3 groups)/barbell bench press (30-40 /3 groups)/parallel bars arm flexion and extension;
3. Biceps-dumbbell/barbell bending (50-60 /3 groups);
Question 5: How much does it cost to go to the gym? How long is a time? Generally speaking, it depends on the cost of each gym.
One: 3000 yuan VIP card is a personal card, which can be used unlimited times within the validity period.
Two: 1500 The first year card is a personal card, and it can be used unlimited times within the validity period.
Three:/kloc-The half-year card of 0/000 yuan is a personal card, which can be used unlimited times within the validity period.
Four: The season card 750 yuan is a personal card, which can be used unlimited times within the validity period.
Five: Monthly Card 300 yuan is a personal card, which can be used unlimited times within the validity period.
During the validity period of 6: 30 Card 450 yuan, anyone can bring a card in, but one person counts as one.
Seven: One-time air ticket to 20 yuan.
Generally, the gym is about this price, depending on the situation. After all, every gym is different.
I hope I can help you and adopt it. Thank you ~ ~ ~
Question 6: Go to the gym. You should go to the gym every few days for the first time. Go as long as you want every day, about one or two hours a day. You should do it step by step according to your own conditions. You can go every other day when you reach a certain intensity.
Question 7: How many times a week do you go to the gym to lose weight? It takes 10 minutes to go once, 3-5 times, and each time takes about 60-90 minutes.
Generally speaking, I have been to the gym three to five times, and it is more effective to practice in the afternoon than in the morning, because the energy consumption in the afternoon is relatively large, and it is more appropriate to spend one to one and a half hours at a time. If you don't have that much time, you can eat normally three times a week, which is sports day. If there is no sports day, you can eat less and achieve good results. I wish you slim!
Question 8: How often do you go to the gym, how long do you practice each time, and when is the exercise period? Usually go 3-4 times a week for 60 minutes each time. There is no special requirement for the time period, mainly depending on your personal schedule.
Question 9: How many times a week is it appropriate to go to the gym? How long does each exercise last? It depends on whether you often take part in exercise or come to the gym for the first time. . . If it's the first time, then step by step, about three times a week, each time within an hour, the best exercise time is 7-9 o'clock. . . Eat something before exercise, or supplement high-calorie foods such as milk during exercise. . . . Wish you good health. .
Question 10: How often is it appropriate to go to the gym? I am an intern in Youdu Sports, which is quite good. I usually go 2-3 times a week.