2. Change the movement route frequently. If you exercise the muscles of a certain part with the same action for a long time, you will not feel fresh stimulation because of habitual actions, thus reducing the exercise effect. Every one to two months, you can completely change the sports curriculum, or you can compile two or three courses at the same time in a certain period of time, and each exercise is alternately carried out. For the same muscle part, bodybuilding always has several different movements to choose from for concentrated exercise. The same action, as long as you change the grip, grip distance, speed and angle, will produce different stimuli. Furthermore, changing the collocation of this action and other actions will also produce different stimuli.
Don't exercise too much. Although exercise consumes human energy and nutrition and destroys human cells, it causes more compensation and stronger reconstruction. This is the premise of exercise. Both compensation and reconstruction need adequate nutrition, which is carried out when the human body is at rest (mainly during sleep). Therefore, the greater the intensity of exercise, the more nutrients you need and the higher the quality of rest you need. Otherwise, you will be overtired. This will not only fail to achieve excessive compensation, but also fail to achieve equal recovery, which will greatly affect the exercise process.
3. After strenuous exercise, it usually takes 48 hours to exercise the body parts to completely eliminate fatigue. For those who attend the whole body exercise course every time, it is advisable for those who are in the primary stage to practice once every other day or three or four times a week. In the middle and advanced sports stage, because every part of the body needs more and more vigorous exercise, it is difficult to practice all parts of the body in one sports class. At this time, the body is often divided into two or three parts, four to six times a week, one part at a time. This alternation can not only make all muscles fully exercised, but also get enough rest and eliminate fatigue. Each exercise time is generally about one hour for beginners, one and a half hours for intermediate classes and two hours for advanced classes. If you find fatigue, you should rest for a few days before practicing.
Prevent accidents such as sprain of bones and muscles, tearing of muscle ligaments, and don't interrupt exercise. When you start exercising, you should do enough warm-up activities first. In sports venues with small space and a large number of people, pay more attention to the front, back and left when exercising, so as to avoid being injured by equipment or equipment. When you do a lot of exercise, you should be protected by your partner to ensure safety.
4. If you want to have a good exercise effect, you must do it according to the stipulated time. You can't be absent from class or interrupt unless you are overtired and take a few days off on purpose. Intermittent exercise can't make the exercised part feel certain repetitive stimulation and can't produce adaptive response. If you practice heavy movements without doing warm-up activities, you are prone to accidents such as sprained bones and muscles and torn muscle ligaments.
Prevent only paying attention to some parts and ignoring others during exercise. If there is uneven development on the body, it should be corrected immediately, otherwise the more uneven it is, the less perfect it will be. John Grimmick, an American bodybuilder, proposed that bodybuilders' body girth is as follows:
Upper arm circumference (when muscles contract), wrist circumference is multiplied by 2. 10.
Chest circumference and wrist circumference multiplied by 5.62.
Waist circumference 64%
Hip and knee circumference multiplied by 1.44.
67% of the circumference of calf and thigh
5. Make a correct and complete exercise record, and compare, analyze and study it from time to time. From this, I can sum up which movements I respond to better or worse, and which exercise cycle I make faster or slower progress. From this, we can get effective ways to improve our exercise, so as to encourage ourselves to keep on exercising and make continuous progress.
When you take part in exercise for the first time, you should first measure the dimensions of all parts of your body, such as chest circumference, waist circumference, arm circumference, leg circumference, height and weight. It's best to take a full-body photo in shorts only. After that, measure your body circumference and weight every one or two months, and take a body photo in the same posture every three to six months. The date, time, action items, weight, frequency and number of groups of each exercise should be completely recorded. (2003.04.08)
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