■ It is best to fix the exercise time and arrange all the exercises at the same time as far as possible, so as to develop good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time. ■ Exercise time should be suitable for beginners and people with heavy workload, three times a week, each time 1- 1. Five hours, but every exercise should include all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow. ■ The load depends on your physical strength. Generally speaking, the effective times of developed muscle mass are 8-12 times, at least not less than 8 times. This figure should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen. ■ You need to practice several groups for each movement. Every exercise needs to practice several groups to get the stimulated muscles into a state and increase the muscle mass. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength. ■ Rest time should not be too long. The rest time between each practice group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the exercise effect. ■ Mastering the correct breathing method can help you concentrate your thoughts, coordinate your movements and lift more weight during exercise. The action is average and the weight is light. Many people dream of having beautiful muscles. So, I went to the gym to practice hard when I was free, but the effect was not obvious. In fact, it is not difficult to build a muscle. In addition to persistent training, there are many fitness skills to master. Beginners should pay more attention to practicing under the guidance of professional coaches to avoid muscle strain. ■ It is best to fix the exercise time and arrange all the exercises at the same time as far as possible, so as to develop good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time. ■ Exercise time should be suitable for beginners and people with heavy workload, three times a week, each time 1- 1. Five hours, but every exercise should include all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow. ■ The load depends on your physical strength. Generally speaking, the effective times of developed muscle mass are 8-12 times, at least not less than 8 times. This figure should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen. ■ You need to practice several groups for each movement. Every exercise needs to practice several groups to get the stimulated muscles into a state and increase the muscle mass. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength. ■ Rest time should not be too long. The rest time between each practice group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the exercise effect. ■ Mastering the correct breathing method can help you concentrate your thoughts, coordinate your movements and lift more weight during exercise. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover. When lifting weights or trying to lift them for the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath. Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue. Try lifting, it's all hard. Breathe in when the muscles contract, and exhale when you relax and recover. When lifting weights or trying to lift them for the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath. Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue.