How come everyone on the Internet is so conscious that every day is a high-quality 90-minute fitness?
Lu Yu said, I don't believe it.
But Bian Xiao said, I believe. I believe you can defend yourself for 90 minutes, but will it be much worse with those who practice for two or three hours?
90 minutes and you're high quality? You just have a short break between groups.
This way, in fact, improves the fitness ability, but you forget that the most important thing in natural fitness is not ability, but weight.
Nowadays, young people have too strong fitness ability.
(capacity (kg)= weight (kg)* times * number of groups, but generally we call it? Number of groups? . )
Have you ever heard of 30 groups of chest muscle training, 60 groups of back training and 4 hours of leg training?
Never heard of it? You don't watch short videos.
You can actually know without watching short videos. You just need to blend in with the people in the power zone and integrate into this circle. There are many such people.
I was deeply influenced by this when I first started fitness last year, and the coach spent an hour in prison.
After coming out, he also showed off with a female coach. As a result, this woman is more fierce:
One hour is a p! ?
I haven't quarreled with that woman since then. I don't deserve it
This is what happens offline. Let's talk about the online situation first.
One person says that one hour of high-quality fitness is much better than three or four hours of low-quality fitness.
So I asked him, how to calculate high quality?
The rest between groups is controlled at 40 seconds, and 30 groups are practiced in one hour, and each group is exhausted. This is high quality. ?
Here you are. . .
Oh, I've thought about it for a long time. It turns out that others have extended the time and improved their physical fitness, while you have compressed the density and improved your physical fitness.
This is the way for young people to improve their fitness quality at present.
Either extend the time or compress the density, which is the capacity anyway. The higher the capacity, the better the quality, which is now understood by many people.
Natural fitness pursuit? Progressive overload?
Progressive overload
When you keep training your muscles with the same weight, your muscles will gradually thicken until you reach this weight.
Then continue to practice, your muscle fibers will not tear, and you have no desire to grow, so you should increase your weight.
Increasing muscle capacity only makes muscles more tired, but it can't increase muscle tension and complete muscle tearing.
So it is easier to gradually overload than to increase your capacity.
Vernacular translation
In other words, if you want to build muscles, how many groups and how many seconds to rest between groups are actually of little use.
The best way is to weigh yourself. The bigger the weight, the bigger the muscle.
Muscle has no bottleneck, only weight has a bottleneck. If you think your muscles haven't gained weight for a long time, then your weight is finished.
I really haven't said something.
Someone agrees? Progressive overload? Because he doesn't understand.
But he didn't agree? Weight is in charge? Because he understands.
After you understand it, you will over-interpret this sentence and directly attack this? Weight is in charge? Bian Xiao.
I never said you could be substandard.
The movements must be standard. I earn money by teaching action standards. Can I care about this?
The premise of your weight gain must be the standard of action.
But what I want to say is, how many action standards do you think are necessary?
I never said you just need to practice one set.
Any weight must be tired repeatedly. If you practice a group, your muscle endurance is not up to standard and your weight can't be added.
Therefore, generally speaking, the training amount of large muscle groups should be around 15 groups, and there should be seven or eight groups of small muscle groups.
Imagine practicing only one group. I dare say, do you dare to practice like this?
Ignore the muscles, there is no strength, just like I said.
In order to increase the weight, can you not feel the muscle force and muscle pull? ?
Hey, I told you.
You can feel the strength of the chest muscle by pressing 80kg, but you can't feel it at 100kg. Do you want to return it?
No, stick to it for a few days, you will be familiar with this weight, and you will definitely feel the strength of your chest muscles.
Pull-ups with a piece of 10 kg can not feel the back muscles. Throw away the barbell?
No, stick to it for a few days, the forearm adapts to this kind of pain, and the back muscles can naturally feel the strength.
Judging from the effect, fitness really depends on weight. But when implementing it, don't over-interpret it? Weight is in charge? Being sensible and gaining weight.