Seek the scientific training method of fitness exercise and how to relieve fatigue quickly. Fifteen training methods for muscular development 1. The method of combining dynamic and static is to combine dynamic and static, moving first and then static. That is, first do dynamic exercises to the limit, and then fix them at the angle of the part that needs exercise for 6-8 seconds, and you can practice 2-4 groups. For example, combine static bending with dynamic bending (biceps brachii) for 6-8 times with 60-70% weight, then fix the elbow joint so that the included angle between the upper arm and forearm is 90 degrees for 6-8 seconds, and make 2-4 groups. Second, restraint and concession are combined to use dynamic exercise (restraint contraction). Repeat 5-6 times, and then do 2-3 concessions after failing. This combination can make the muscles deeper. Third, exhaustion first is an effective method to increase muscle circumference at present. What it does is. If you want to develop that piece of fat meat, you should first choose a regional muscle group exercise that only develops this muscle to train, do it for 6- 10 times until you are exhausted, and then run to another equipment within 3-5 seconds to do a comprehensive muscle group exercise focusing on developing this muscle, reaching the limit with 79% weight. This will make your muscles feel great. According to research, this can effectively * * * muscle growth and promote its development. Examples are as follows. The method of developing pectoralis major muscle according to the principle of aging first; The effective regional exercise of developed pectoralis major is supine flying birds, and the exercise of developed pectoralis major and other comprehensive muscle groups is wide-grip bench press. Besides pectoralis major, triceps brachii, anterior deltoid muscle and serratus muscle can also be developed. If you combine supine birds with bench press training, the effect will be as good as simple training. The method is as follows: firstly, athletes can do 6- 10 times of supine flying bird exercises until they can't get up, and then run to the bench press with 60-70% of the weight prepared in advance, and try their best to lift until they can't get up, which is counted as a group. * * * Do about 4 groups, and the total exercise of 8 groups is about 50 times. The method of developing deltoid muscle based on the principle of exhaustion first: the regional muscle exercise of developed deltoid muscle is an all-round flat lift, such as the front flat lift mainly developing deltoid toe; Lateral lift (palm down) mainly develops the middle bundle of deltoid muscle; The posterior oblique lift mainly develops the posterior deltoid tract. The comprehensive exercise of developed deltoid muscle is the wide push behind the neck. This exercise can not only develop deltoid muscle, but also triceps brachii, and also affect pectoralis major and serratus anterior muscle. Combining these two effective exercises organically will be better for the development of deltoid muscle. The practice is; Adjust the dumbbell to lift only 6- 10 times to do the lateral handstand exercise. Until you can't get up, run to the barbell placed on the other side, and push the neck with a barbell (70%) until one can't get up, count as one group, and * * * make four groups. The method of developing triceps brachii according to the principle of exhaustion first: the regional muscle exercises for developing triceps brachii are various arm flexion and extension, such as nape flexion and extension, bow and arm flexion and extension, etc. And its comprehensive exercise is driven by the narrow sense of power. Combining these two effective exercises organically, the training effect is better. The way is: the athlete bends and stretches the back of the neck 6- 10 times until he is tired, then quickly runs to the squat rack and picks up the barbell (the weight of the barbell is 60-70% of his highest weight) until he can't lift it. So two exercises count as one group, and if you do four groups, the triceps brachii will be very swollen and deep. The method of developing back muscles based on the principle of exhaustion first: the effective regional muscle exercise for developing back muscles is to stand with load-bearing goats, and the comprehensive exercises for developing back muscles include bending and straightening legs. In order to deepen the * * * degree of back muscles, the following training methods can be adopted: first, stand on the goat for 6- 10 times until it can't stand up, then run to the squat standing place, shoulder the barbell and do bow-down exercise (or do straight leg hard pull) until it is tired. Combine these two exercises to train four groups, and you can get good back muscles. The method of developing quadriceps femoris according to the principle of exhaustion first. Athletes should first do local muscle exercises to develop quadriceps femoris; Flexion and extension of weight-bearing legs, try to do about 8 times, and then do comprehensive muscle group exercises of developed muscles in the legs; Squat, also try to do 6-8 times, so do 8 groups (4 groups) alternately for about 50 times, and the quadriceps will swell because of the depth. Theoretically, it conforms to the principle of excessive recovery after ultimate load. This is because after the body is exhausted; First of all; The functional ability is greatly reduced; Then; Anti-fatigue body is improved from adaptation. Exceeding its original level; Fourth, the first fatigue and then repeat method first do comprehensive muscle group exercises, and then do regional muscle group exercises. If there are at least four muscles involved in bench press, the main exercise part is pectoralis major, and the triceps brachii does not participate in the force to the maximum extent. According to the principle of fatigue first and then repetition, first practice bench press (using super-group number method), then lie on the bench and lift dumbbells to do flying bird exercises. Fifth, the continuous weight loss method began to reach the limit with heavy weight (8- 10 times); Then the partner loses weight again, then reaches the limit (4-6 times, then the partner loses weight again, and then repeats the limit (about 4 times). Doing this for about 3 groups in a row makes the muscles extremely nervous and get the maximum * * *. For example, supine press (bench press) (80 kg +70 kg +60 kg) /(8 times +4 times +4 times) is a big group. Another example is; Station bends (35 kg +30 kg +25 kg) /( 12 times +6 times +4 times) are a large group. 6. The way to continue to increase weight is to do a lighter movement first. After completing the exercise easily, the muscles will feel something after the exercise, and then increase the intensity of exercise until they can't get up. This constantly strengthening and deepening * *. Seven, the use of force enforcement method (first real and then virtual repetition method) first after exhaustion, with the help of additional strength from other parts of the body, do several irregular repetitions. For example, if you can't bend upright, lean forward and then swing back. Bend your elbow with this swing and keep doing it for 2-4 times. Another example is: after the bench press can't get up, do hip bench press immediately, and use the strength of hip stand to supplement the shortage of arms and the purchase of main muscles. Keep doing this for 2-4 times, and the * * * of pectoralis major, anterior deltoid, triceps brachii and serratus anterior will deepen. Eight, the method of heart consistency can be highly concentrated in practice according to the practice of excellent athletes. It is extremely important to practice where and think about that muscle, which will greatly improve the training effect. Muscle work is dominated by nerves, and concentration can mobilize more muscle fibers to participate in the work. Therefore, when practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting. Nine, the same kind of action combination method will develop similar exercises of the same group (or a muscle) and combine them with different instruments and not exactly the same movements in turn to deepen the * * * of the group (or this muscle). . For example, in order to develop biceps brachii, you can choose the following exercises: 1. Vertical bending: (60%/8- 10) 42. Alternate one-arm bending: (65%/8) 43. Floor bending: (60%/6-8) 44. Sit-ups bend:. 1. Flexion and extension of vertical neck back arm: (60%/8) 42. Bow single-arm flexion and extension: (70%/6) four single-arm flexion and extension; (70%/6) 43. supine arm flexion and extension: (65%/8) 40. Double group training method. This method is to practice without rest with twice the number of groups. Generally, there are three groups of beads 1. One group is active muscle; Then the next group does antagonistic muscles, such as one group does active muscles (such as triceps brachii), and then does antagonistic muscles (biceps brachii) without rest. You can practice the same muscle with two different exercises in the same way. For example, one group does squats (about 70% load) for 8 times, and then runs to another instrument to do leg extrapolation (about 70% load) for 8 times. 3. Do the same action for a limited number of times and rest for 20-30 seconds, then repeat it as many times as possible with the same amount of exercise and the same weight. For example, in order to develop pectoralis major, practice supine flying birds for 8- 12Rm, rest for 20-80 seconds, and then try to do it with the same weight. Eleven, the difficulty decreasing method began to practice the most difficult exercise; Then reduce the difficulty and do the same action; Further reduce the difficulty and do the same action, demanding the limit every time. Twelve, increase the difficulty method This method is to do low-difficulty (small angle) movements first, and then increase the difficulty (such as increasing the angle of the ramp) until the highest difficulty reaches the limit. This method is gradual, so it is not easy to get hurt, but because it gradually increases the difficulty and reaches the limit, it increases the * * * of the muscles, thus increasing the significance of the muscles. Thirteen, the cycle training method will arrange the same or different kinds of movements in a large group of 4-8 stations, and then practice one by one in order, and quickly switch to the next station for training after reaching the specified number of times. When all the stops are over, the training of this large group will be over. After the training, I was sweating and my heart beat faster. This training method is aerobic training, which is of great benefit to reducing fat and weight and increasing the salience of muscle lines. Fourteen, there is a rule in the muscle strength training by changing the action training method. Once several fixed movements are trained for a stage with constant exercise load, the body will gradually adapt, and the muscle strength will not increase or increase slowly. At this time, variability training method should be adopted to promote the body to change and enter a new adaptation process. If four groups of supine birds (30kg /8 times) are used, the chest circumference will be slightly improved after the first stage of training. Therefore, the training means and methods should be changed in time, and the training times and intensity should be increased to develop pectoralis major and increase the chest circumference. 15. Obeying the intuitive training method Because of his rich training experience, high-level bodybuilders will instinctively respond to the choice of training methods, which only well-trained people have. Therefore, we should pay attention to and listen to these buildings, arrange different training methods on the basis of practice, and adopt different training methods to carry out effective bodybuilding training, so that the muscles are developed, the outline is clear, the lines are clear and the body is bodybuilding.

How to exercise and relieve fatigue? Exercise for several hours or even longer, so that they are often in a state of fatigue. Clinical studies have found that if a person is in a state of fatigue for a long time, his circulatory system, digestive system and motor system will be affected. In the long run, diseases will come uninvited. Doing fancy stretching anytime and anywhere in work and life is helpful to recover fatigue in time. Spiral twist: get rid of backache, straighten your legs, cross your right leg over your left leg, and keep your right leg straight; Twist your upper body to the ground with your right hand, and your left elbow is close to your right knee. At this time, you will feel that the muscles in your back are being twisted. Action tip: This action will help you get rid of the trouble of backache. It is suggested that each side should hold 10 second, and each group should repeat three times. Butterfly Stretching: Exercise leg muscles, sit down, put your feet together, hold your toes with your hands, let your upper body lean forward slowly, bend from your hips, and use your elbows to leg press to pull the muscles inside your thighs. Action Tip: This action can fully relieve leg pain and exercise muscles. It is recommended to keep it for 8 seconds and repeat it twice. Lie flat and pull the leg: move the ligament of the leg to lie flat, lift the legs and hold the opposite knee with both hands; Force your arm and feel your whole body lift up until the leg ligament is fully stretched to the maximum position. Action tip: this action can stretch the thigh ligament that we don't often participate in sports. It is recommended to keep 10 second and repeat for 4 times. Shoulder pull: relieve neck tension. Stand at attention, grab the elbow of the opposite arm from the outside and the back with one hand and pull it to the opposite side of the grabbed arm. Action Tip: This action can relieve the pain of deltoid and triceps, and also improve the muscle tension of the neck. It is recommended to keep 10 second and repeat for 3 times. Chest enlargement: to improve the breathing depth, make hands and upper arms fully contact with fixed points such as doorframes, keep elbows and shoulders at the same level, do not pull the body forward too much, fully tighten the chest, and it is appropriate to have no abnormal tension in the shoulders. Action Tip: This action can open the pectoral muscle, quickly eliminate lactic acid in the pectoral muscle, and enhance the breathing depth. It is recommended to keep 12 second and repeat for 3 times.

How to relieve sports fatigue quickly and scientifically and relieve muscle tension with * * *? * * * can not only promote the conversion of excitement and inhibition in cerebral cortex, but also promote blood circulation, strengthen local blood supply and eliminate fatigue. * * * When rubbing shoulders, press and flex alternately. * * * You can do it after exercise or before going to bed at night. Take regular scientific exercises. Sudden stop after strenuous exercise will affect oxygen supplement and venous blood return, lower blood pressure and cause adverse reactions. Therefore, after exercise, you should do finishing exercises, slowly move and relax, and let your body recover.

Take a hot bath. Warm bath can dilate blood vessels, promote metabolism and blood circulation, and eliminate fatigue. The temperature of warm water bath should be about 40℃, each time 15-20 minutes.

Keep enough sleep. Sleep is the key to eliminate fatigue and restore physical strength. Athletes should ensure 8-9 hours of sleep every day, so that the body is in a state of complete relaxation.

Diet or medicine. Eating more fruits and foods containing vitamins or taking natural medicines can effectively regulate human physiological functions, accelerate metabolism, replenish energy, reduce tissue oxygen consumption, improve blood circulation and supplement muscle nutrition.

How to relieve fatigue quickly Taking a hot bath or soaking feet with warm water before going to bed will make fatigue disappear faster. During sleep, the metabolism of the whole body is reduced, and nerve cells can take the opportunity to absorb various nutrients and prepare enough energy for the nerve activity after awakening. Adequate sleep can make people quickly eliminate fatigue and maintain abundant energy. A reasonable diet can supplement a lot of nutrients consumed by physical labor, so it is also a necessary measure to eliminate fatigue.

I feel weak when I come to work in the morning. Before leaving work, I yawned. This is because in the cold winter and early spring, the sweat glands on the human body panel suffer from cold, reducing heat dissipation to maintain body temperature. In spring, the temperature rises slowly, everything recovers, the pores of the panel relax, and the oxygen supply to the brain decreases accordingly, which makes people easily tired. Generally speaking, spring needs refreshing because there are too many seasons, which has a certain impact on our work and study. Tea has always been regarded as the first choice for refreshing. Maybe you are limited to simple green tea, black tea or ordinary tea. In fact, many fashionable and delicious herbal teas are also our good companions to refresh our minds. Drinking mint tea is the most admirable way to refresh oneself, and it has recently been recommended as a healthy drink by American fitness magazines. It tastes spicy and cool, and mainly contains volatile oil. The main components of the oil are menthol, menthol, menthone, menthyl ester, terpene, limonene and so on. It has the effects of expelling wind and cold, removing filth and detoxifying. However, mint can reduce the amount of maternal milk, which has a certain gender and is not suitable for women and children in lactation and pregnancy. 1 rock sugar mint tea material: mint leaves 5- 10 rock sugar or honey and juice. Production method: Wash the mint leaves you just bought with cold water, put them in a teacup, add 200ml of hot water, and cover them with 15-20min until the fragrance of the medicine is dispersed. When the weather is cool, adding rock sugar, honey or fruit juice according to personal preference can improve the taste of tea. Efficacy: According to the recent research report, mint can prevent spasms, relax muscles and reduce muscle stiffness and pain. Moreover, mint tea can promote food movement in the digestive tract and help digestion, which is especially suitable for people who have gastrointestinal discomfort or eat too greasy food. Office workers who work in front of the computer should drink a cup of cool mint tea when they are depressed, which is conducive to refreshing their minds and relieving stress. In addition, because mint has a unique fragrance, gargling or drinking with mint tea can not only maintain the fragrance of teeth and cheeks, but also eliminate the swelling and pain of gums. 2 rose mint tea material: 4-5 dried rose buds, a small amount of mint (2, enough for San Qian) Production method: put the dried rose and mint together in a cup, and cover it with 10- 15 minutes, and the refreshing effect will be better when the tea is cooled. Efficacy: In spring, people's mood is prone to fluctuation, and roses are often deeply loved by office women, which has the function of promoting blood circulation and removing blood stasis and relieving emotions. Peppermint can drive away fatigue and make people look brand-new, while the sweet and pure fragrance of roses can dilute the bitter taste of mint, killing two birds with one stone. 3 mint chrysanthemum tea material: mint 3 money chrysanthemum 2 money production method: put chrysanthemum and mint together in a teacup, cover and brew for 5- 10 minutes. Efficacy: Chrysanthemum can clear away heat and toxic materials, relieve fatigue, and has better drinking effect with mint. ◆ Chrysanthemum ginseng tea material: 4-5 dried chrysanthemum buds and 2-4 ginseng. Production method: chop ginseng into small pieces, put them in chrysanthemum buds, cover them with hot water and soak them for about 10- 15 minutes. Efficacy: Ginseng contains glycosides and vitamins, which has a good regulating effect on human nervous system, can improve human immunity and effectively drive away fatigue. Chrysanthemum has a fragrant smell, which can dispel fire and improve eyesight, and both of them have a refreshing effect. However, patients with hypertension should not use ginseng, and ginseng should not be eaten with tea, coffee and radish. ◆ Lavender lemon tea material: 5-6 slices of lemon or lemon juice from dried lavender buds. Production method: put the dried lavender buds and lemon slices into a teacup, add boiling water and cover it for 5- 10 minutes. If it is paired with lemon juice, wait until the tea is light green and cool before adding it. Efficacy: The fragrance of lavender is loved by women. It has nourishing, relieving stress and relieving fatigue since ancient times. Lemon has the functions of diuresis, promoting digestion and blood circulation, and relieving headache. Its faint fragrance can make people feel refreshed, but pregnant women should not drink tea containing lemon. Strategy 2: Medicine incense drives away fatigue. You always feel listless and inefficient in spring, but you just don't like the refreshing tea that needs to be brewed every day. What should I do? It doesn't matter. You can make your own sachet and wear it on your body or beside your desk every day. Recommendation for making sachets simply: Take 3 grams of Borneolum Syntheticum and Camphor, 0/5 grams of Alpinia officinarum/KLOC-and 30 grams of Cinnamomum cassia, mix and mash these four Chinese medicines, sew the cloth for making sachets into small bags, and then put them into the prepared medicine. After a period of time, if the smell in the sachet may weaken, the refreshing effect will also decrease, and it is necessary to replace it at this time. Efficacy: The principle that the sachet can refresh is that the unique aroma of traditional Chinese medicine in the sachet acts on the brain or nasal mucosa, thus regulating the nervous system and making people refreshed. According to the research, the fragrant smell of the medicine in the sachet can make the nasal mucosa increase the content of immunoglobulin A(SlgA) secreting antibodies, which makes it difficult for the virus to survive in the nasal mucosa and respiratory mucosa, thus greatly reducing the chance of people catching a cold. Strategy 3: TCM from * * 1 * * * Method: Four fingers. * * *, the best emotional stability, chest and abdomen, in order to achieve a certain effect. Efficacy: We are familiar with the temple. The correct position of the temple is about one-third from the brow to the ear. Touching the temple with your hand is the most sunken place. Regular temples can promote blood circulation in the brain and relieve fatigue, and the operation is very simple, suitable for doing at any time. 2 *** Yongquan point on the sole of the foot * * * Method: First, choose the right point. Yongquan point is what we often call the foot center, which is at the bottom of our feet and the midpoint of the second metatarsal space. It is equivalent to the junction of 1/3 and 1/3 in the front of the palm. * * * is the best time before going to bed every night. * * * methods include shiatsu, rubbing, etc. , about 50- 100 times each time, mainly due to foot fever. Efficacy: This point is the starting point of kidney meridian of foot shaoyin. The kidney controls the storage of essence, has the physiological functions of absorbing, storing and sealing essence, and is in charge of the growth, development and reproduction of human body. Yongquan point, through the conduction of meridians, the kidney can play a very good role, regulating endocrine and autonomic nervous system, refreshing. There are many incorrect refreshing methods in life, which can really restore our energy to a certain extent, but what will be the effect if we use these methods to drive away fatigue for a long time? 1 There is no denying that smoking and drinking can refresh you. The main mechanism is to keep the brain excited by smoking and drinking some chemicals, which may be ok occasionally, but long-term is not the right way to eliminate troubles and fatigue. Smoking and drinking for a long time will not only do great harm to your health. As long as you sleep more, you will feel good in spring, not because people sleep longer in spring, but because you can't adapt to the climate change at once. People's sleep time is scientific. Adults sleep about 8- 10 hours a day. If they sleep too long, the cerebral cortex will be in a state of inhibition. I can't seem to sleep, but my mind is in a daze. The best advice is that you get up early to exercise every day. The temperature is suitable in spring, suitable for getting up early. After getting exercise, you can get rid of some inertia, improve your immunity and feel refreshed. Coke and coffee drinks have a better refreshing effect. Cola coffee contains caffeine, which can refresh the mind and keep people excited. However, for different people, the effect of cola coffee drinks is different. For those who need to concentrate, it can refresh themselves. For people with complicated work, they can feel excited at first, but they will feel tired after a while. In addition, women who drink cola regularly can also lead to osteoporosis, heart and liver.

How to relieve fatigue after exercise? Drinking a lot at a time will lead to a decline in reaction, balance and coordination. Even on the second day of moderate drinking, these sports abilities can not be fully recovered. However, few people know that drinking a little wine after exercise can also relieve fatigue.

You can use Thai Barrow external oil, Thai boxer-specific, pre-match and sports warm-up oil. It can quickly relieve muscle soreness and sprain of bones and muscles, and has a particularly good effect on rheumatic pain and traumatic injury.