Back training with rowing, pull-ups, hard pulling and other actions is very effective. Pay attention to hard muscle groups and do what you can. For the concept of "exhaustion", I believe most fitness enthusiasts are very clear, but it is really too little to implement and apply it in dumbbell fitness. I often meet some friends who complain that the fitness effect is not obvious, so they doubt their physical condition and even exercise their confidence. Do you know that they have neglected an important fitness rule-exhaustion?

So, what is fatigue? Many friends have a misunderstanding of "exhaustion"-they think it is "exhaustion". Simply put, exhaustion means that it is not enough to repeat a group of fitness exercises (such as 10 movements). For example, for the purpose of muscle training, the action of 8RM is often used, that is, for this action, a certain weight can only be completed 8 times (1 group) and the completed action is exhaustion.

For friends who want to increase muscle mass and shape their bodies, fatigue is of great significance. As we all know, the growth of muscle is a process from the destruction of muscle fibers to the excessive recovery of growth. The destruction of muscle fibers needs external stimulation, so exhaustion is an important way to deeply stimulate muscles. Many friends have long-term weight-bearing exercises, and their muscles no longer grow, so they doubt the exercise effect. Don't you know that after a long period of exercise, muscles have adapted to this load and can no longer cause muscle fiber damage to the process of excessive muscle fiber growth? At this time, it is necessary to constantly adjust the weight to stimulate the muscles again, so the determination of the weight is the "exhaustion" theory.

The adjustment of weight should follow the principle of step by step to avoid muscle strain caused by sudden increase of load.