2. How to relieve muscle soreness? There are three basic methods. First, after each training, you must do a proper amount of stretching exercise on the training site, which can alleviate the muscle stiffness and soreness the next day to some extent. Secondly, some lightweight aerobic exercise on the second day of training day is also helpful to the decomposition and discharge of lactic acid; Don't exercise the same part for two days in a row, give your muscles enough rest time.
3. For the choice of weight, we should first mention a noun "RM". In fitness activities, RM is usually defined as a load weight that can be repeated a certain number of times. For example, "6 ~ 12RM" means "the weight that can be lifted up to 6 ~ 12 times repeatedly or continuously". 1 ~ 4 RM mainly increases absolute muscle strength and physical strength, 6 ~ 12 RM mainly strengthens muscles, 15 ~ 20 RM mainly develops small muscle groups and improves muscle line elasticity, and above 30RM is mainly used to reduce body fat and enhance cardiopulmonary function. For a novice in the gym, the weight group should be 6- 12RM, that is, 4-6 groups can be done for each movement, and each group can do 6- 12 weights.
4. One hour of strength training at a time is enough. The key is that the schedule should be tight, the rest time should not be too much, and a minute's rest between groups is enough. Moreover, at first glance, there is something wrong with your training method. There are too many exercise parts, which leads to insufficient exercise intensity in each part. You can use subdivision to exercise. Due to the limited space, if you need to know some more detailed practice theories, you can leave me a message and communicate with each other.