On the other hand, fitness is a variety of sports. As long as you keep exercising every day, any method is good. I go to work during the day, exercise at night, never get a fitness card, get off work every day, squat, push-ups and run by myself.
Then persistence is the best effect, but I suggest you buy some muscle powder to combine it, which will have better effect. Actually, I'm thin, too, which is the result of my recent fitness.
Tell me three personal fitness methods: first, insist; Second, eat more, nutritious meals; Third, buy some muscle powder appropriately.
These are my personal fitness methods and suggestions for your reference.
Hello. I'm glad to answer this question.
First of all, you need to know what kind of effect you want, simply reducing fat. Strong body? Muscle endurance? Muscle strength?
If nothing else, just like you said, "Do you practice one part for several days every day, or do you practice one part for one day and change one part the next day?" It is recommended that some people rest for three or four days after training, because muscles need glycogen. It often takes more than 48 hours to replenish muscle glycogen, and it also takes time to repair muscle fibers, so you need enough rest time to achieve a better muscle state.
If you are a novice, take your time, start with self-respect and aerobic, and exercise your perseverance and cardiopulmonary ability. After a little foundation, contact strength training. At present, the mainstream general differentiation training is to separate all parts for muscle stimulation. If the chest, shoulders, back, legs, two or three heads and abdomen only correspond to one part for one week, rest on weekends. After the daily training, you can add abdomen, also every three days, plus aerobic once.
No matter what the training purpose is, we must control a strict diet. We all know that eating seven points and practicing three points is the most difficult, not training, but strict diet and good habits, and reducing fat is the simplest one. Drinking cold water won't make you fat, but eating hamburgers and drinking milk tea, Haidilao spicy hot potato chips will make you fat if you forget to drink water. If you simply control your diet scientifically, you will lose weight in your daily life even if you don't train, but since it is important to train and consume more, you need too many muscles to exert your strength. Compound action is a good choice. Bobby jumps tabata, squats, barbell rowing and other muscle groups. Remember to calculate your own consumption, eat less carbohydrates, eat more protein, and it is best not to eat visible fat.
That is, muscle latitude, muscle hypertrophy: muscle hypertrophy refers to the increase in the volume or quantity of muscle fibers and their interstitial tissues, which makes the muscle volume increase, that is, the big men (envy) you usually see in bodybuilding competitions. If you want to achieve muscle hypertrophy,
Training makes muscle fiber tear, and the way to judge whether a training is qualified is to tear the muscle fiber of the target muscle group, which makes the trainer feel powerless when doing specific actions.
The tearing of muscle fibers is for stronger regeneration, which requires adequate nutrition and rest.
The research shows that supplementing proper amount of carbohydrate and protein within 2 hours after training has obvious effects on promoting muscle recovery and stimulating muscle hypertrophy, among which, supplementing within half an hour to 1 hour after training has the best effect.
In order to enlarge your main muscle groups, such as pectoralis major, latissimus dorsi, quadriceps femoris and gluteus maximus, you need to tear your fast muscle fibers with high weight, low frequency and high explosive force. From a lot of previous research and experience, every group of 8~ 12 exhaustive exercise can effectively stimulate fast muscle fibers and achieve the goal of muscle hypertrophy.
In order to make your lines more graceful, your figure more upright and your endurance outstanding, you need to stimulate the slow muscle fibers in all parts of your body by reducing the load. The training weight of each group above 15 has obvious effect on improving muscle endurance, and according to the different functions of the training site and the requirements for the circumference of the training site, it is more scientific to use 12~ 15 for hip and leg muscles and 30 for abdominal muscles when shaping.
Refers to the human body's ability to continue muscle work for a long time, that is, anti-fatigue ability. Muscle fibers can be divided into red muscle fibers (slow muscle fibers) and white muscle fibers (fast muscle fibers), each accounting for 50% of the total muscle mass. Among them, slow muscle fibers rely on continuous oxygen supply (aerobic respiration) to maintain exercise, and their endurance is much stronger than that of fast muscle fibers, while fast muscle fibers provide energy through rapid chemical reaction (anaerobic respiration), and their explosive power and absolute strength are much higher than those of slow muscle fibers. The appearance of slow muscle fibers is difficult to form muscle hypertrophy. Slow muscle fiber cells contain a large number of mitochondria (where cells breathe), which can fully burn energy and consume accumulated fat. Therefore, girls who are afraid that running will thicken their legs should not make excuses and run boldly. Simply put, it is to complete as many low-intensity exercises as possible.
The influence of muscle fibers is often misunderstood. Many people seem to think that people with a large proportion of type II muscle fibers have greater strength. However, this is an illusion caused by misunderstanding of terminology. The maximum force that two kinds of muscle fibers can emit is almost the same. Type II muscle fibers can only reach the maximum strength faster, so sprints, long jumps and other sports rely on type II muscle fibers. However, strength weightlifting has little to do with explosiveness. In fact, the maximum power can only be reached when the power is 30-60% 1RM, and the power is very low when the load is extreme.
Red: force blue: horizontal power axis: vertical resistance axis: force/power output
This means that the proportion of muscle fiber types does not affect your absolute strength at all. Strength training is generally heavy and low in frequency. Often 1~6rm's weight is on the edge of its maximum weight or even exceeds its maximum weight, and it is more likely to be injured. Beginners just have a look. Imitation is not recommended, only three items are hard squat and push.
I hope the landlord will adopt my answer, and those who apply for certification can contact me at any time if they have fitness problems in the future.
First of all, as a junior bodybuilder, my advice to you is to standardize your movements from the initial theoretical study, reduce the chance of injury, improve the effect of exercise, and get twice the result with half the effort. If you have the conditions, please teach privately, and you can omit this step. Then, do some initial compound movements, such as free squats and pull-ups. The muscles that can be fully exercised by compound movements will not cause uneven muscle development and injury because you prefer to practice a certain muscle. For example, if you prefer to practice chest exercises, it is easy to cause the strength of the back muscles to be far less than that of the chest, and it is easy to hunch over. If you have any questions, please feel free to contact me.
On this issue, it shows that you are a novice. My suggestion is to exercise one part at a time, three times a week in the early stage, and five times a week in the later stage after improving physical fitness and ability.
After exercise and fitness, it takes at least 24 to 72 hours for every muscle in our body to fully recover. Therefore, it is unscientific to say that you can't practice in one place for a few days, which is easy to damage your health. This gives our original intention to the other hand.
Let me give you an example of a fitness program for reference only.
Monday: chest, three heads, abdominal muscles
Tuesday: rest
Wednesday: Back, head and abdominal muscles.
Thursday: rest
Friday: Legs, shoulders and abdominal muscles.
Saturday: rest
Yoga has better fitness effect.
I have tried Tai Chi, Yoga, Baduanjin, Swimming, Aerobics and Square Dance for nearly ten years. Five years ago, I finally chose a fitness exercise mode based on yoga and supplemented by Tai Chi. Five years' experience has made me like yoga even more.
Among the various fitness methods tried, yoga has obvious comparative advantages, pursuing the tranquility and harmony of body, mind and spirit, practicing both inside and outside, and cultivating self-cultivation. Among all kinds of fitness exercises, only yoga has a scientific and complete theory of nourishing the heart.
Among the tried fitness exercises, yoga has more advantages in venue and fitness cost. This makes the effect of yoga icing on the cake and its comparative advantage more obvious.
Choose yoga for fitness, the effect will be better, and you won't regret it.
First of all, fitness has the difference of increasing muscle and reducing fat, and the effect is not mine!
Secondly, exercise methods are generally divided into aerobic and strength! Aerobic exercise generally does not rely on heavy foreign bodies and equipment. Such as skipping rope, running, swimming and ball games. The movement of power equipment needs the help of heavy objects. Such as dumbbells and barbells.
Finally, the effect has no fixed way! If a person wants to gain muscle, do more strength and less equipment! Reducing fat requires more aerobic training and strength training! But whether you are losing weight or gaining muscle, you can't just do aerobic exercise or just do strength exercise!
The purpose of fitness is to strengthen muscles, so it is best not to train the same part every day, because muscles need to recover and grow during rest.
Since you are asking about the basic methods of training, it is estimated that he is the bud of fitness, so according to the situation given by the subject, the training methods are suggested:
If you want to practice one part a day, you can do it once a week, which is also a method, but which one is better about fitness training?
Nothing can give you a definite answer. Because fitness training needs vary from person to person, and the muscle development of the same person will be different at different stages, it is normal to change the fitness plan at any time. This is also the main reason why it is suggested that some Meng Xin should not become the hand-in-hand party. Many fitness "old people" will encounter the situation of being asked to train plans. They don't want to give it, but they really can't.
Anyway, since I have no fitness experience, it is most appropriate to give priority to comprehensive exercise of large muscle groups at first.
For example, you can increase the frequency of practicing back, legs, chest, shoulders and core with bare hands or light weight. Don't do too many actions, some 1-2 actions and a small number of groups should be completed;
If you feel a little hard, you can divide the muscle parts once or twice. Try to do 2-3 exercises every day, and the number of muscle exercises will be reduced, and the number of groups can be increased to 2-3.
Because it is unarmed or lightweight, this kind of mixed training of large muscle groups will not have too much burden, but you need to be careful not to increase the amount, because this is the basic stage of mastering muscle strength; The mixed training of large muscle groups can involve multiple small muscle groups, and the overall effect will be better;
Note: Don't train every day. You can take a day off every other day or practice for two days.
Compound movements are characterized by multi-joint participation, and the effect will be relatively obvious if more muscle groups are involved;
In the initial stage, each part can select 1-2 actions. You can consider compound movements first, and after the body adapts for a period of time, it will naturally gradually favor muscle group differentiation practice. For example, in routine training, there are 1-2 parts every day, and each part has 3-5 movements. The training frequency should be strengthened. This requires a process. At this time, it is necessary to use compound movements to cooperate with isolated movements.
In addition to exercise, muscles will recover and grow better when they absorb nutrients and rest, so the training intensity should be gradual, and they should not be overloaded prematurely, which will prolong the recovery time of muscles and affect the next exercise; Secondly, protein should be supplemented in the diet. Meat, seafood, dairy products and bean products with low fat content are all high-quality sources in protein. Finally, don't stay up late and drink less. Both of these bad habits will affect muscle growth.
Personally, I think it is better to do more outdoor aerobic exercise. For example, 1, running for more than half an hour, running for about an hour, jogging, etc. You can burn the excess fat on your body slowly, especially running can reduce the fat in your liver to a certain extent, which is incomparable to other sports.
2, you can also do some rock climbing, such as climbing trees, rock climbing and other sports, which can increase the body's coordination ability and enhance the strength of small muscle groups.
3. You can use the venue to do some shuttlecock kicking, badminton playing, rope skipping and table tennis playing. This will exercise your flexibility.
These fitness methods are popular and common, and the effect is good. Pay attention to the amount and intensity of exercise every day, don't make your body feel tired, and pay attention to rest and adjustment afterwards. I hope you can find a safe, spacious and aerobic venue to exercise in good weather. I wish you the best of health!
Novices don't recommend using part-by-part training because the efficiency of muscle training is too slow. The most suitable plan for beginners is to practice three times a week and once every other day. It is recommended to practice the whole body every time, mainly three movements, squat, bench press, pull-ups, or squat, push and pull. You can learn about Ma Ketu's 3x5 plan.
1 bike
Although bicycles can bring us fitness effects, there are many factors that limit the effects of bicycles. For example, there are many high-rise buildings now, so it is difficult to find a suitable venue. There seems to be no other place except the sports ground. Even if we find an outdoor place suitable for cycling, we have to admit that it is a very dangerous thing.
In fact, in our view, bicycles are just a means of transportation. If we ride on a relatively flat road, it will be so easy that we can't achieve the fitness effect we want. The best fitness state is to continue when you feel tired. For example, we will feel tired when riding uphill, and then our legs will be tight, so that we can exercise our leg muscles.
2.spinning bike
If the fitness effect of the two is better, then the effect of spinning bike may be better. The advantage is that there is no space limit for spinning, and in the gym, we can get an active atmosphere so that we can stick to it for a long time. Spinning is much better than cycling, so if you want to achieve fitness, I suggest you choose spinning.
In fact, the bicycle we usually ride, whether it is the height of the handlebar or the seat, or the distance between them, is not suitable for our fitness, and the spinning bike can be adjusted according to our own needs, and a posture that suits us can achieve the best fitness effect.