Muscle exercise is most afraid of reluctance and pause, and muscles are easily injured under reluctance. Similarly, after 2 ~ 3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. So you can usually do muscle exercise every other day.

For bodybuilders who exercise three times a week, they can divide their bodies into several groups, one big muscle group and one small muscle group at a time, so that each muscle group can be thoroughly exercised. For example, you can exercise your chest muscles and triceps brachii on Monday, your back muscles and biceps brachii on Wednesday, your legs and shoulders on Friday, and rest on Tuesday, Thursday and Saturday, so that your muscles can get full rest and nutritional supplement.

Muscles should be trained alternately.

The development of muscle strength and volume is closely related to the intensity of training, and alternating exercises are more conducive to the growth of muscle volume and strength.

For example, bench press and triceps push down, triceps is the driving force. Practitioners can overcome the resistance of 30 kg by doing triceps push-down exercises immediately after bench press.

If he completes a set of elbow flexion and extension exercises between the two groups, he can overcome the resistance of 34 kilograms when doing push-down exercises, because the tired triceps recovered to a certain extent. If the trainer intends to stimulate the same muscle continuously, it should be noted that the recovery interval must be long enough.

Extended data:

Myth of muscle exercise: Repeat every movement 8 to 12 times.

This misunderstanding is based on the theory of "exercising muscles in the best range", but in fact, using this method will make muscles last for a proper amount of time at a moderate intensity, thus hindering the maximum output of muscles. Because muscle formation needs to go through high intensity and heavy stimulation, so muscle fibers will become bigger and bigger, and long-term training with the same weight will only improve muscle endurance.

Therefore, the number of repetitions of each movement should change according to the weight. For example, for a month, do full-body exercise three times a week, with the first period repeated five times, the second period repeated 10 times, and the third period repeated 15 times.

After the second week, increase the weight of strength training and repeat it as in the first week, which can not only increase muscle mass, but also improve muscle endurance, instead of repeating each movement 8 to 12 times regardless of weight.

People's Daily Online-American Journal of Men's Health pointed out that? Four misunderstandings of muscle exercise