Generally speaking, muscle training should be targeted. For a certain muscle group, 3-5 groups of movements are generally needed, and each group of movements needs 8- 12 times. Every time you are basically exhausted, take a break of 30-90 seconds between actions. Rest between groups for 2-3 minutes. The standard of action is very important, otherwise you can't stimulate the muscles you want to practice. When practicing, you should focus on the part you are practicing.
Will is also very important. Don't easily think that you can only do a lot of things. With the help of the coach, you must finish the last few, and the last few you try to finish are the best.
It takes 48 to 72 hours for muscle recovery, which should also be noted.
It's not sour after practice. Why?
1, training is too frequent (muscles have not been fully rested, they have not recovered to their best state, and they can't play their best state, so naturally they can't get good grades)
2. Lack of strength
3. There is something wrong with the posture (incorrect)
4, the strength is consistent, and the body is used to it.
5. Lack of control and skills
Is pain effective?
From the perspective of simple muscle hypertrophy (referring to physical training), the feeling of pain the next day means that muscles get more "stimulation" during training, and then they will grow if they are given good nutrition and rest. This can be used as a reference index, but it is not absolute. Don't blindly pursue muscle soreness.
If the purpose of your training is not to increase your muscles, but to improve your absolute strength, your energy supply system, your athletic performance and your cardio-pulmonary ability, in short, it has nothing to do with strengthening your skeletal muscles, then whether you feel sore the next day has nothing to do with whether your exercise is effective or not. Then you don't have to worry about the pain the next day.
How to measure the effect of training?
To measure the effect of training, the most important thing is to experience the contraction of muscles during training, that is, whether the muscles are congested and bloated, and whether they can experience the "pumping feeling".
Because when you train the target muscle group, the muscles will contract, force congestion, and let the blood transport nutrients and oxygen to the target muscle group, so you will feel the muscles expanding.
If you don't feel this feeling during training, it can be said that the training effect is not good. Practitioners need to find the reason from the standard of their own practice movements and the weight they bear. For example, heavy load exceeds the maximum load of the target muscle group, which leads to the exertion of other coordination muscles.