Fitness beginners must look at the training rules. Exercise is the basic way to keep healthy. Many people choose this sport when they lose weight. Not exercising for a long time may make our body function decline, and exercise can lower our blood sugar. Here I will show you the benefits of the training rules that beginners must see.
Fitness beginners must look at the training rules 1 1 and the principle of progressive overload training.
The foundation of any health quality (physical strength, body fat percentage, muscle endurance, etc.) is difficult to strengthen. Therefore, you must gradually increase the load on your muscles. For example, to strengthen physical strength, you must use more weight. If you want to increase muscle size, you should not only use more and more weight, but also increase the number of training groups and training times per week. In order to increase local muscle endurance, it is necessary to gradually reduce the interval time between groups or increase the number of training groups and training times. Everything has to grow slowly. Overload is the basic concept of all physical training rules.
2. Set the principles of systematic training.
In the past, most experts suggested that bodybuilders should only do one set of each movement. Now coaches suggest the training principle of multiple groups (sometimes up to 3 ~ 4 groups) to make the muscle groups get complete and thorough exercise and the muscles expand to the maximum.
3. The principle of isolated training.
Many muscle groups can be trained together or relatively separately. In the process of completing the action, each muscle has its own' power', but there is always one muscle group that plays the main role, while other muscle groups have different functions, such as stability and confrontation. If you want to develop a certain part of muscle independently to the maximum extent, you should try to separate the main muscle from other muscle activities. For example, it is better to practice biceps brachii alone than to do pull-ups with narrow backhand.
4. The principle of muscle disorder training.
If you want to keep growing muscles, you can't always take a fixed training class. If you always use the same movements, the same group, the same times and the same angle, you can't get the stimulation brought by the change of training intensity. Therefore, in order to make muscles grow continuously, we should not only strengthen stimulation, but also adopt mixed training mode.
Fitness beginners must look at training rule 2. It is best to fix the exercise time.
Try to arrange every exercise at the same time, so as to form good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep.
The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.
Master the correct breathing method
The correct breathing method can help you concentrate your thoughts, coordinate your movements and lift more weight during exercise. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover. When lifting weights or trying to lift the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath.
Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue.
The load depends on your physical strength.
Generally speaking, the effective number of developed muscle mass is 8-12 times, at least not less than 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.
Each movement needs to be practiced in several groups.
Every time you exercise, you should do several groups of exercises to get the stimulated muscles into a state, so that the muscle mass can be increased. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength.
Don't rest too long
The rest time between exercises in each group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the exercise effect.