1. First of all, we should understand what triple differentiation training and five differentiation training are, and what are their advantages and disadvantages.

2. Tri-differentiation training: the training cycle is divided into three parts: push, pull and leg.

3. Advantages: One part can be practiced twice a week, and the muscles grow rapidly. Compound movements involve many muscle groups, and the muscles are strengthened first.

4. Disadvantages are: it will lead to a low degree of overall differentiation, low degree of stimulation of each part, and lack of isolated actions.

5, the specific arrangement is: chest, shoulders, three heads a day; Rest; Back, two heads a day; Rest; Legs for a day; Rest.

6. Five-point training: the training cycle is divided into five parts: chest, back, shoulders, arms and legs.

7. Advantages: All parts of the body will be fully trained and rested, especially the nervous system is easier to recover.

8. Disadvantages: This kind of training can only circulate the whole body muscles once a week, and the training efficiency is relatively low.

9. The specific arrangements are: chest day, back day, rest, shoulder day, arm day, leg day and rest; Five differentiation training, muscle growth rate is not slow.

Aerobic exercise should last at least 20-30 minutes at a time.

1. In order to improve the endurance of the cardiopulmonary circulatory system, aerobic exercise should last at least 20-30 minutes at a time.

2. The intensity of exercise will directly affect the duration of continuous exercise. In most cases, it is much easier to control the exercise time than the exercise intensity.

Overload principle muscle growth

1, refers to the body movement when the body or specific muscles are stimulated, which is stronger than no movement or stronger than the adaptive stimulation intensity.

2. To develop the level of aerobic endurance, we can achieve the goal of overload exercise by increasing the number of exercises per week, the duration and intensity of each exercise. The overload of developing muscle strength exercises can be achieved by increasing the weight of equipment, increasing the number of exercises or groups, and shortening the interval time of each group of exercises.

10% principle

1, in order to avoid the harm of excessive exercise to the body, choose various exercise methods,

2. The increase of weekly exercise intensity or continuous exercise time shall not exceed 10% of the previous week.

Preheating body

1. Warm-up and stretching before exercise are helpful to get better exercise effect during exercise.

2. For example, you can do 10 minutes of low-intensity pedaling training to accelerate blood circulation and reduce injuries.