Scientific basis

Every time you exercise, you should do several groups of exercises to get the stimulated muscles into a state, so that the muscle mass can be increased. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength.

skill

Exercise time should be appropriate.

Novices and people who usually work a lot should work three times a week, each time 1- 1. Five hours, but every exercise should include all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.

It is best to fix the exercise time.

Try to arrange every exercise at the same time, so as to form good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.

Master the correct breathing method

The correct breathing method can help you concentrate your thoughts, coordinate your movements and lift more weight during exercise. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover. When lifting weights or trying to lift them for the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath.

Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue.

The load depends on your physical strength.

Generally speaking, the effective number of developed muscle mass is 8-12 times, at least not less than 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.

Each movement needs to be practiced in several groups.

Every time you exercise, you should do several groups of exercises to get the stimulated muscles into a state, so that the muscle mass can be increased. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength.

Don't rest too long

The rest time between exercises in each group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the exercise effect.