1. Load. When doing strength exercises, you should choose the appropriate load according to your actual situation, but no matter what kind of load you choose, you should follow the principle of growing from small to large, and don't suddenly increase the exercise load to cause sports injuries.
2. Speed of action. As long as dynamic muscle strength exercises are carried out, there is a problem of movement speed, and load is closely related to speed. The greater the load, the smaller the speed. Exercisers should make reasonable arrangements according to the practice requirements. For teenagers, explosive power is very important. In strength training, it is very beneficial to choose appropriate load and speed up the movement as much as possible to improve the explosive force of muscles.
3. Number of exercises. For ordinary physical exercisers, it is not necessary to carry out strength training every day. Even for the purpose of developing muscle strength, adopting strength training every other day is enough to achieve the ideal effect. If you do strength exercises every day, not only the effect of improving muscle strength is not obvious, but also the development of overall function is not coordinated. The muscle strength that has been gained will gradually disappear if you stop practicing, and the speed at which muscle strength disappears is equivalent to one third of the speed at which muscle strength is gained. In other words, strength grows quickly and fades quickly, so don't practice and stop suddenly in physical exercise. In order to maintain muscle strength, the interval between strength exercises can be longer, so that physical activity time can be used to develop other aspects of sports ability, and weekly strength training can maintain strength level.
4. The number of training groups is directly related to the training load. In a training class, the more groups a muscle has, the greater its training load, and vice versa. There is no absolute fixed pattern for the number of groups, which varies from person to person and from different parts of muscles. As far as a muscle training class is concerned, the arrangement of the number of training groups must be reasonable, that is, there must be a certain limit and scope.
Many bodybuilders and bodybuilders generally have a large number of local muscles, generally as high as 20-30 groups at a time. The low group is also 15-20. Training consumes a lot of physical energy, so the training with such a high number of groups is not so much to practice muscles as to practice will. Because the result of this practice is that muscle consumption and fatigue can not be fully recovered and supplemented between two classes. Subjectively, athletes may not have any signs of overtraining, but it is a fact that their muscles have not recovered, let alone "overtraining". In the long run, muscle pressure will not increase significantly. This is an important reason why the muscles are not long after training.
Generally speaking, a class of senior bodybuilders does not train more than 12- 15 groups for large muscle groups and less than 10- 12 groups for small muscle groups. Intermediate bodybuilders generally do not exceed 10- 12 for large muscle groups and 8- 12 for small muscle groups. If the training intensity is high, the training times will be reduced.
We know that quality is more important than quantity. Bodybuilding training emphasizes the intensity and depth of stimulation. Without a certain intensity, no matter how hard you practice, your muscles can't grow. This is why some excellent bodybuilders abroad adopt the method of big weight and few groups. Therefore, don't think that the more you practice, the better. Instead, we should pay attention to quality and effectiveness according to our actual level, physical condition and muscles in the practice area, scientifically determine the number of training groups, and achieve the best results with fewer groups and greater intensity.
5. Nutrition intake is very important. Some people, especially beginners, don't realize the importance of nutrients to human body, especially bodybuilders. As a result, the more you practice, the thinner you get, and fitness becomes a physical injury. There are many essential nutrients for human body, here are mainly four nutrients that are very important to our fitness industry.
Carbohydrate (sugar): As we all know, most of the energy of human body comes from sugar. But the daily training consumption of bodybuilders is quite large. If we don't supplement enough carbohydrates, the body may have to decompose protein, which our fitness enthusiasts care most about, to provide energy, which is something that we don't want to see in every fitness exercise. Fortunately, living conditions are good now, and almost all foods contain sugar, such as the most common rice, noodles and fruits. Modern people often consider the problem of excessive sugar intake. As long as you haven't lost weight and are full at every meal, your sugar intake is enough.
Protein: Needless to say, the importance of protein. Protein is the material that makes up the human body, just like bricks used to build houses. Some people mistakenly think that there is enough protein in food. In fact, the absorption efficiency of protein is not as high as that of sugar, and the absorption conditions of protein are also harsh. Just like the nutrition level of our senior high school biology, the previous nutrition level can only use 65,438+00% of the next nutrition level, which means that eating ten Jin of beef can grow muscles at most. In real life, protein's absorption is influenced by various conditions. It's quite good to get 100g protein for ten catties of beef. The daily intake of protein for normal adults should be around, but for a bodybuilder, the weight of 1 kg needs 1g protein, and the weight of 65kg needs 30g protein, while most bodybuilders weigh more than 65kg. It's really difficult to take 30 grams of protein every day, which is equivalent to 3 Jin of beef every day when the stomach can fully digest it. Therefore, protein should be supplemented to promote muscle growth and strength. What I recommend to you here is Amway Nutrilite protein powder. Why do you recommend Amway protein powder? Because Nutrilite is the world's largest brand of nutritional supplements, protein powder is mainly made of soy protein isolate and concentrated milk protein. Little is known about the fact that protein is divided into complete protein and incomplete protein. Complete protein can participate in human cell growth and tissue repair, incomplete protein can only be used for heating, and the content of complete protein in soybean protein and milk protein is high.
Minerals: There are many kinds of minerals. Although their content in human body is not much, their function in normal physiological system of human body is irreplaceable. The intake of minerals calcium and magnesium should attract the attention of fitness enthusiasts. Calcium is an important raw material for bone formation. If bodybuilders lack calcium during weight-bearing training, the consequences will be unimaginable. High-intensity load will deform and even fracture calcium-deficient bones. We sometimes see some people, although muscular, but can't stand up when walking, and their temperament is not very good. They are only healthy and not beautiful. Of course, this has a lot to do with personal habits, and this bending phenomenon also has a lot to do with calcium deficiency. When you feel a little pain in your joints during and after weight-bearing training, you should consider calcium intake. At this time, I suggest you stop the training program temporarily, because it will do great harm to your joints. Adequate calcium can also ensure that you will not cramp because of low blood calcium concentration. Magnesium and calcium complement each other and participate in the formation of strong bones, while magnesium also helps to maintain normal neuromuscular activities.
Vitamins: The last and most easily overlooked one. The content of vitamins in the human body is also very small, but any biochemical reaction in the human body requires the participation of various vitamins. Without vitamins, the human body is like a machine without oil, and it will soon collapse. Most vitamins cannot be produced by the body and must be supplied through diet, while vitamins A, D and E can be produced by the body in small quantities.
Everyone should take a balanced intake of vitamins to keep healthy. Bodybuilders should pay more attention to water-soluble vitamins B, C and fat-soluble vitamin E. The biochemical reaction of converting sugar into energy must be completed with the participation of vitamin B group. In other words, without vitamin B, the energy conversion efficiency will be greatly reduced. Water-soluble vitamin B groups are as easy to lose with water as elves. Traditional cooking methods and modern food processing methods have caused a great loss of vitamin B in our food. Perhaps eating raw vegetables is the best vitamin supplement method, but it seems unacceptable. Vitamin C, which many people like very much, is also very important for bodybuilders. It can help you shape beautiful muscle lines, which many people dream of. However, the metabolic cycle of these two water-soluble vitamins in the body is very short. The human body has no storage function for water-soluble vitamins, and the excess is excreted through the kidneys. There is no need to worry about overeating, but it needs to be supplemented every day.
Vitamin E, also known as tocopherol, can reduce the risk of male fistula and prostate disease, and is the treasure of American men. They have taken vitamin E supplements every day since the 1940s to ensure men's health. Vitamin E not only plays an important role in human reproductive system, but also has many functions that bodybuilders need very much. Vitamin E participates in the metabolism of fat, so that excess fat can be decomposed through exercise. Don't worry that fat makes your muscles look uneven and shapeless. Vitamin E has a powerful antioxidant function, which can eliminate free radicals produced by muscle exercise, resist muscle fatigue and make muscle tissue recover faster. Vitamin E is also the only fat-soluble vitamin that does not need to consider excessive supplementation, because it is easily oxidized.
6. stick to it. The last point is the most important. No matter how well you do in other aspects, it is no use if you can't persist. In fact, it only takes you a year to create a clear and great image, which can be used to make movies and advertisements. This is also the fitness goal of most people. You just need to keep exercising in the future. In two years, you can build scary muscles. When you take off your clothes, others see not beauty, but awe. These are all based on reasonable training, nutrition intake and perseverance, without which all is in vain! Please keep this in mind and wish you a happy fitness.