The suggestions are as follows:
The following are the training skills for 10 to break through the obstacles of muscle growth and weight gain. In practical application, you can control the "probation period" of each training technique to 4 weeks. Because every technology has an immediate effect, don't spend too much time on a technology in order to experience the effects of all technologies. The correct way is to try every single technology in 4 weeks, 10 technology. In this way, we can not only maintain the growing momentum of scale and strength, but also constantly try to be fresh and avoid boredom.
Whether your goal is to reach your strength limit through long-term training or just to increase some muscle mass, these training techniques will help you get excellent training results in the shortest time.
1.5% weight training method
Specific practice: choose a weight that can be done up to 8 times; Do 4 groups with this weight, 7 times in each group, and rest for 3 minutes between groups. In the next two training classes (once every five days), we still do four groups of this movement, but the weight used in each training class has increased by 5% and the number of times has decreased; In the fourth training course, the number of times returned to 7, and the weight was the same as that used in the third training course. In this way, you will lift 5% more weight than the first training class.
For example:
First training: 1 00lb (1lb >); 0.45 kg) was divided into 4 groups, 7 times in each group.
The second training:105kg do 4 groups, 6 times in each group.
Training in the third quarter:11kg do 4 groups, 5 times in each group.
The fourth training:105kg do 4 groups, 7 times in each group.
Principle: Although the number of applications in the first three training classes has decreased, the weight you use has increased, which is conducive to the development of absolute strength. This accumulation process is reflected in the last training class.
2. Training methods to reduce the rest time between groups
Specific practice: First, measure your usual rest time between groups with a stopwatch. In each subsequent training class, use the same movements, groups and times, and at the same time reduce the time interval between 5> 10 groups.
Principle: This practice forces muscles to recover faster, thus stimulating muscle growth.
3. Forced weight training method
How to do it: use the maximum weight that one action can only be done twice. Do 6 groups, 2 exercises in each group, and rest for 2 minutes between groups. In the next training, force yourself to do 4 hurdles in each group with this weight. Maybe you have tried your best, you can only do 3 groups, 3 times in each group, or 3 groups, 2 times in each group, but don't give up and continue to force yourself to practice like this until you can do 6 groups with this weight. 4 times in each group.
Principle: Most people can't break through the platform period because they always use a constant weight and number of times. This training technique forces the body to break through its own obstacles.
4. Weight loss continuous training method
Specific practice: Complete Group 2> with the maximum weight that can be done for 6 times. In the next 1 group exercise, reduce the weight as much as possible, increase the number of times, and complete the action at a faster speed. For example, the first two groups used the weight of 100 Jin, and each group used it 6 times. The third group used 60 kg and did it as many times as possible-the effect of this training method is that the same weight can increase the number of times.
Principle: The greater the weight used, the more excited the motor nerves that dominate the muscles will be, and this excited state will continue in the next exercise. The practice of losing weight can force the intensity of training to increase and stimulate muscle growth.
5. Partial range training method
Specific measures: increase the maximum weight by 6 times 10% > 20%. The range of motion is 3/4 of the normal range, that is, it stops when it drops from the lowest point to 1/4, and then immediately returns to the starting position. Do 3 groups, 4>6 times in each group, and rest for 3 minutes between groups (please ask your training partner for protection). Next, do1>; Two groups of this local exercise, each group is 4 >; 6 times, at this time, you can choose a slightly heavier weight than usual.
Principle: the partial amplitude method enables you to avoid the position with the least physical strength (when the weight is minimized) and push up more weight with superior strength.
6. Incremental weight training method
Specific practice: Based on the maximum weight that can be done for 5 times, it is carried out according to the following cycle:
The first group did it four times;
Rest for 3 minutes;
The second group gained 5% weight for 3 consecutive times;
Rest for 3 minutes;
The third group gained another 5% weight and did it twice;
Rest for 3 minutes;
By circulating the above process, the weight of the first group increased by 5% compared with the first cycle.
Principle: The load of the first group can stimulate the muscle fibers to enter the excited state, so the second group can use more muscle fibers to exert their strength and exert greater potential.
7. Short rest and various training methods
Specific practice: choose to do 2> triple maximum weight (about 80% of the single maximum weight). Use this weight to do 10 groups, each group 1 practice, and rest for 30 seconds between groups.
Principle: This method allows you to complete the weight of 10 times, and this method can only be done twice in a row. Therefore, this method can stimulate more muscle fibers than the commonly used methods. If combined with the method of reducing rest time between groups, good results can be achieved.
8. "6-in 1" training method
Specific practice: choose the maximum weight that can be done 7 times and do it 6 times. Then rest for 3> five minutes. Then increase the weight to 90% of your maximum unit weight, do 1 time, and then rest for 3> five minutes. Repeat the above procedure, however, when repeated for the second time, the weight for doing 6 times is 2% more than the usual maximum weight of 6 times; 3%, the weight used to do 1 time is 2% more than the usual maximum weight of a single time (congratulations, you have set a new personal record. )
Principle: In a single training group, your muscles are ready to do six movements, so your muscles are not exerting their maximum strength. In the training group of 6 times, your muscles are ready to lift heavy objects, so the weight is invisibly lighter. This training method can effectively break through the training platform period.
9. Training methods for the number and frequency of exchange groups
Specific practice: If you have been doing 3 groups, each group has 10 or similar training arrangements, then you can try to change the number and times of groups to get a new combination of groups and times. That is, change the original number of groups into the number of new plans, and change the original number into the number of new plans. The new scheme is changed from "3 groups, each group 10 times" to "10 groups, each group has 3 times". The rest between groups can also be adjusted appropriately, depending on the feeling that you have just recovered your physical strength.
Principle: After arranging the number and times of changing groups, the total training times have not changed, but the average value of the strength used in training has changed.
10. Half the amount of exercise.
How to do it: halve the usual amount of exercise.
Principle: If other methods have no effect on you, then you are probably overtraining. It can reduce the rigid requirements for muscles and make muscles fully recover. Or just give Muscle a week off.
Some points to pay attention to when dancing aerobics
Aerobics can be divided into "competitive aerobics" and "fitness aerobics". Aerobics aims at fitness and is more suitable for the public. Competitive aerobics, on the other hand, has high physical requirements and is not suitable for the general public. Aerobics also has many styles: general aerobics, jazz aerobics, pedal aerobics, fighting aerobics, yoga aerobics and so on.
You must master the rhythm of aerobics, not too fast. Fast-paced aerobics can not only play the role of exercise, but also easily overload the amount of exercise. Scientific research has proved that overloaded exercise not only makes people very tired, but also reduces human immune function, which is not good for the body.
Some calisthenics are too fast, which makes it easy for jumpers to keep up with the rhythm. In this way, the action cannot be completed well, leading to the failure of the action.
In place, causing sports injuries. In addition, too fast pace is easy to make the muscles of high jumpers tense, causing sports injuries such as fatigue, strain and sprain.
When dancing aerobics, beginners, people with no exercise experience, people with chronic diseases and people over middle age will sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.
I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.