Compared with the public, there is also a set of basic muscle exercise intervals for reference, as follows:
1, large muscle group:
The main muscle groups include pectoralis major, latissimus dorsi, erector spinae and rotator cuff muscles of back muscles, quadriceps femoris, biceps femoris and gluteus maximus of leg muscles. The recovery time of training, or the interval between exercises, is generally at least 72 hours. For large muscle groups, because their training methods are mostly repetitive combined action stimulation, more muscle fibers are recruited and the recovery time is relatively long.
2, small muscle groups:
Small muscle groups include deltoid and trapezius muscles of shoulder muscles, biceps brachii and triceps brachii of arm muscles, abdominal muscles and calf muscles. Exercise intervals are generally at least 48 hours. For the small muscle group, its training method is usually multiple single joint movements, and its training intensity, muscle group size and the number of muscle fibers recruited can not be compared with that of the large muscle group, so its recovery time is relatively short.
3. Special tolerance muscle groups:
Special endurance muscle groups include abdominal muscles and calf muscles. Abdominal muscle is indeed a special muscle group in the whole body, because its anti-fatigue and recovery are very good, even better than small muscle groups such as triceps brachii and biceps brachii, because red muscle fibers are the majority in abdominal muscles, which are typical endurance muscles, and the recovery time is faster, even five days a week.
Extended data:
Methods to shorten the recovery time after muscle training;
1, adequate intake of calories and protein. In muscle building training, it is the minimum guarantee for muscle growth and recovery to ensure that there is a surplus of calories consumed every day, and 2 grams of protein is consumed per kilogram of body weight.
2. Stretch muscles after training. Stretching can make lactic acid in muscle be discharged or transformed as soon as possible, promote muscle relaxation, eliminate fatigue and increase the range of muscle activity. Massage is usually carried out within 20-30 minutes after exercise or when sleeping at night.
3. Get enough sleep. Damaged muscle fibers will accelerate their recovery during deep sleep, so sleep is also an important part of promoting muscle recovery. Lack of sleep will slow down muscle growth by 60%. The reason is that when people are in deep sleep, the body will secrete a lot of growth hormone. In addition, too little sleep is not enough to make people recover from fatigue.
4, the intake of fitness supplements. Such as branched-chain amino acids, BCAA, protein powder and other nutritional supplements.
References:
1, China hownet-summary of exercise load in fitness exercise.
2, China hownet-talk about muscle soreness after strenuous exercise.