Eight-pack ABS, vest line ... In order to exercise a good figure, many comrades are keen on fitness now. Fitness is certainly a good thing, but if you don't master the correct fitness methods, fitness may become harmful. Recently, Xiao Zou, a fitness expert in the company, always feels very tired after exercise. I still feel unwell after rest, accompanied by symptoms such as headache, dizziness, chest tightness, palpitation, and decreased food intake. After coming to the clinic, the military doctor Tang told him that this was a typical "sequelae of overload training".

"After excessive exercise, physical strength cannot be recovered because of excessive consumption. After a long time, it will naturally break down from overwork. " "Using' overload training' to promote muscle growth is an effective fitness method, but it is necessary to wait until the muscle groups adapt to the current strength load before they can impact the next' overload'."

So, how can we correctly use the "overload training method" to promote muscle growth?

Feel the body signals. After exercise, the body feels relaxed and comfortable, and sweating with slight heat is the best state.

Determine the target muscle group. Simply put, the muscle groups trained every day are different, which can ensure that the muscle groups trained today will not be overloaded tomorrow and the day after tomorrow, and can give the target muscle groups sufficient rest time.

Seize the opportunity to gain muscle. Generally speaking, within 48-72 hours after muscle training, people's body will have an opportunity to recover excessively. During this period, adjusting the training load according to the pressure rhythm can get twice the result with half the effort, which is beneficial to muscle growth and shaping.

Do periodic training. The simplest method is to draw up a training schedule, determine the weekly training increment and daily training content, and avoid muscle injury caused by overtraining.

Training should also be combined with reality to achieve the goal.