The ancient Greeks especially appreciated the strength and health of the body, as well as the bodybuilding figure and posture. They think: "A bodybuilding body should have a broad chest, a flexible and powerful neck, a crouching trunk and protruding muscles". Influenced by it, today's world has also begun to pay attention to shaping healthy, strong and beautiful people. The famous sculpture discus thrower, which is still popular today, is a true portrayal of bodybuilding in this period. Later, the marble statue of Venus excavated on Milos Island became the embodiment of the physical beauty of ancient Greek women.
Basic principles of fitness training (muscle development);
If you want to train a strong body and developed muscles, the most important thing is to follow the principle of "excessive recovery", that is, to give the trained muscles strong stimulation and deep stimulation, so as to stimulate the growth and development of muscles quickly. External stimulation of muscles-the exercise load will adapt constantly, and once it adapts, it will not increase rapidly. This is the law of adaptation. To this end, it is necessary to continuously increase the load (intensity, exercise, etc.). ) and give muscle renewal a greater stimulus, that is, constantly exceeding the original load-overload.
Overload stimulation should be appropriate and controlled within the range that the human body can bear to prevent injury or overtraining. Overload will bring "excessive recovery" to human body, that is, the stimulation of overload will bring fatigue to muscles. After short-term recovery and nutrition, the body's function will leap higher than the original level, which will make the muscles grow and develop faster. This is overcompensation.
How to carry out overload training to get better compensation? From the point of view of exercise physiology, the intensity of load stimulation is closely related to the strength of physical response. Too weak intensity stimulation can only make slight changes in the body's function, biochemistry and structure, so it is impossible to develop the body and function to a high level. Excessive intensity stimulation exceeds the physiological burden of human body, which will cause damage to the body and cause adverse reactions. Only within the normal physiological limits, using large amount of exercise and overload stimulation training that adapts to the functional state of human body can cause a strong and profound benign reaction to the body function. In a sense, bodybuilding training is essentially to stimulate muscles. Heavy exercise (overload stimulation) training is a powerful stimulus to (body) muscles, so the response caused by (body) muscles is also strong and profound, and the training effect is remarkable.
The improvement of training level in bodybuilding training should follow the principle of "excessive recovery" described in physiology. In the process of loading, the body consumes a lot of energy substances, and the decomposition and metabolism of energy substances are strengthened, that is, alienation is dominant; During the rest period after training, the energy in the body is adjusted and supplemented, and the anabolism of re-synthesized energy substances is strengthened, that is, assimilation is dominant, which can not only restore to the original level, but also exceed the original level, which is called excessive recovery. The recovery process is a protective measure for organisms, which can prevent the deterioration of the state of organisms. After normal heavy exercise and high-intensity training, it is generally 2? The over-recovery process can be completed within 3 days. If you don't do the next training at this time, the super recovery state will return to the original level. If the human body can't recover to its original level after repeated training, the human body will be overtired. In principle, the next training should be arranged at the highest point in the process of excessive recovery, so that the recovery level after the last training will become the starting level of the next training, and the next training will produce higher excessive recovery and gradually improve the training level.
An American scholar once said, "Every time the balance of the body is broken, the body will try to adjust it in a way to restore it to balance." He believes that "the body should be in a state of compulsion until the body reaches balance." With the continuation and strengthening of sports training, the body's response to a certain stimulus will decrease, so the amount of exercise must be gradually increased, which is called overload stimulation. The purpose of training is to make the human body constantly adapt to activities. Therefore, the whole training process of bodybuilding is essentially an improvement process of never adapting-adapting-not adapting to wave development and spiral rise. Moreover, every time a cycle from maladjustment to adaptation is completed, compulsory training is required, that is to say, the balance of the body should be broken with the maximum load, so that the body can develop in a higher direction. Judging from the requirements of sports performance, performance is the concentrated expression of the effect of bodybuilding training at ordinary times, and it is also the ability that fierce competition requires the body to exert its maximum load. Therefore, we must reach the high level of modern competition.
In the usual training, we should dig out all our potential abilities. To achieve this goal, only with the maximum load stimulation. Of course, the maximum load stimulus cannot be increased indefinitely. Reasonable arrangement and adjustment should be made according to different training years, different training levels and different ability of the body to bear load intensity. At the same time, according to the different training plans and tasks in different stages, we should focus on it, highlight the characteristics of load intensity and consider many different factors. Therefore, for the magnitude of load intensity and the speed of stimulation frequency, the following points should be considered in training.
(1) The load should be suitable for the acceptability of organisms, that is, the personal characteristics of the load should be fully considered, which is relative.
(2) The rhythm of training load arrangement should have a continuous strengthening process, that is to say, it is necessary to ensure that the biological adaptation process of the body can proceed smoothly.
(3) The content of training load should have a reasonable proportion, that is to say, the training plan at each stage should be reflected, and the implementation of training courses should be fixed.
(4) The training load and intensity should have an appropriate proportion.
(5) The magnitude and intensity of training load, the arrangement of the frequency and rhythm of intensity stimulation, must have strong measures to ensure that they can really improve and create excellent results, not flashy.