Small muscle group refers to:
1, arm (forearm, biceps brachii, triceps brachii, deltoid)
2. Abdominal muscles (rectus abdominis, internal oblique muscle and external oblique muscle)
The muscles in these two places are relatively small, so after today's exercise, you need to rest for 24-48 hours before you can continue exercising.
Large muscle group refers to:
1, pectoral muscle (whole chest)
2. Dorsal muscles (trapezius, teres minor, infraspinatus, teres major, latissimus dorsi, erector spinae)
3. Legs (biceps femoris, gastrocnemius, soleus and rectus femoris)
These three muscles are located in a large area. After today's exercise, you need to rest for more than 48-72 hours before you can continue to exercise.
Rest for 48 hours
After a local muscle training, you need to rest for 48 ~ 72 hours before you can carry out the second training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles.
But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.
Extended data:
Bodybuilding nutrition: Bodybuilding athletes need special nutrition to meet high-level muscle repair and growth. Generally speaking, bodybuilders need more calories than ordinary people of the same height to maintain the energy needed for training and muscle growth, and to maintain the synthesis of protein.
The energy level of food in the preparation period of the competition will be slightly lower than the normal energy level to maintain physiological needs, and combined with aerobic training to achieve the purpose of reducing fat. The proportion of carbohydrate, protein and fat in the food energy required by bodybuilders will vary from person to person.
Carbohydrate is very important for bodybuilders. It provides necessary energy for the body to participate in sports and recover. Bodybuilders need hypoglycemic polysaccharides and other slow-release carbohydrates. Compared with sucrose and starch with high glycemic index, these substances release energy more slowly.
Smooth energy release is very important. Otherwise, substances produced by hyperglycemia will make the body's insulin level rise sharply, thus inducing the body to convert more energy into fat instead of storing it in muscles, and the energy that should have acted on muscle growth will also be wasted.
However, bodybuilders often ingest some rapidly digestible sugars (usually pure glucose or maltose) after training, because this will promote the recovery of muscle glycogen and the synthesis of protein in muscle.
Baidu encyclopedia: bodybuilding