Many people who are exercising will pay special attention to protein's intake, but may not pay the same attention to supplementing water. (The original text comes from //www.yaling8.com/) Lawrence Ballenger, a famous bodybuilder, said that lack of water will reduce muscle strength 10%. The study also pointed out that the slightest dehydration symptoms will affect people's mood and reduce physical function. Therefore, it is best to replenish water several times a day. When you feel thirsty, it means that your body is short of water! ! !

Step 2 tighten your hips

You may wonder, why does the body feel trained when doing certain actions? Jennifer Dawn Chapman, an expert from the International Bodybuilding Association, shared a coup, that is, try to tighten your hips when doing the back muscles. For example, when doing a bridge, when the abdomen reaches the highest point, you should pinch your ass, wait for a few seconds, and then slowly put your body down. This little skimming step can also be used for squats and hard lifts.

3. Do systematic training first.

The more muscle groups you use, such as weight-bearing squats, hard lifts and clean and jerk, you should do it first. Because when doing this kind of training, you need the coordination of your whole body muscles and concentration. If you do some muscle group training first, then do the whole body training, it may be because the muscle group is weak, which leads to incorrect posture and sports injury.

4. Take a proper rest between groups

Proper rest between groups is necessary, but the longer the rest time, the more pumping sensation (congestion and fullness) will be lost, which will also lead to a drop in body temperature and increase the risk of injury. It is suggested that the rest between groups should be controlled between 30 and 90 seconds. For example, the rest time required for compound training will be longer, up to 90 seconds, while the rest time for muscle endurance training of each group 15 or more is only about 30 seconds.

However, the length of rest time is not absolute. What is provided here is the reference value. It is recommended to adjust according to personal physical condition. If you can, please pay attention to the clock on the wall during the break, and don't look at the time on the mobile phone, so as not to let WeChat click on the reply message and lengthen the break time.

Step 5 record data

If you don't record data every time you train, how can you know if you have made progress? Prepare a notebook to record what training you did today and how many groups you did, several times in each group! It is also best to take photos regularly and record your body shape changes. So you can have a basis when you want to gain weight or adjust your training mode. In addition, these records can also help you make a fitness plan more effectively.

With the continuous improvement of people's living standards, the requirements and demands for sports are gradually becoming more refined. Fitness has gradually become a way to exercise and dress more temperamentally. The range of fitness is very wide, including not only sports, but also writing, singing and so on. It has become an exercise way for men and women to shape perfect figure in modern society, and is deeply loved and sought after by young people.

There is a misunderstanding about fitness. Many people either don't pay attention to their diet and eat a lot of high-calorie foods such as sweet drinks and cakes when they exercise, which has a great influence on the results of fitness and often falls short.

In addition to not paying attention to diet, there is also excessive dieting, which makes muscles develop faster. None of these fitness methods are correct.

So we need to know enough about the composition of muscles:

Muscle consists of muscle fibers. We make muscles plump, not because the number of muscle fibers has increased, but because the muscle fibers have become thicker during constant exercise. But in this process, our own muscle fibers will be destroyed, so we need to supplement protein to help us repair the damaged muscle fibers during exercise.

Fitness really requires skill and energy to learn, but it also depends on what actions you practice and what actions you plan to practice. Do not rule out that there is a flicker here. Say it briefly.

1. Spelling weight is an instinctive skill, not profound.

If we observe carefully, we will find that when babies just start to learn to sit, climb, walk and squat, they don't need your hands to teach them, and they can learn these movements quickly, especially the squat movements. You can carefully observe and compare the squats of professional bodybuilders in the gym, which are almost identical.

Moreover, when the baby is practicing these movements, there is basically no hunchback, and the small back is straight.

These sports skills are deeply hidden in our bodies, and we can master them instinctively when we are young.

This kind of action generally belongs to the category of self-weight training, which is also called unarmed training without equipment. When practicing these movements without any equipment, because it is instinct, it doesn't need much skill intervention, which is simpler and less stressful than fitness with equipment.

Of course, it needs to be added that some people will make habitual action mistakes because they don't pay attention to the posture of sitting and lying, and they really need some guidance.

However, this kind of exercise is much easier than the action of using instruments.

2. Extra load (equipment practice) requires learning skills.

Give a simple example, let you pick up things on the ground. What would you do?

Many people bend down and straighten their legs to pick it up. Actually, this is not right. The pressure on the lumbar spine is great, and it is easy to get hurt after a long time.

It is equivalent to squat with weight during training. Without these stresses, these skills that need to be learned will be abandoned if you practice them.

When we train with equipment, we need to know the trajectory of the target muscle and where the resistance direction of the equipment is. The trajectory of muscle movement must be trained to the corresponding parts with resistance. Without relevant knowledge, it is definitely impossible.

3. Skills are very important if you want to practice or play a major well.

Of course, there are still differences between the skills of general practitioners and bodybuilders. If you just do simple muscle training to make your body better and healthier, then you can master general training skills. Just find a good coach and teach you practically. It is not recommended to practice by groping. It is possible to train yourself to learn by self-respect. Use equipment for training. For safety reasons, you should find a professional. After all, you don't know what will happen if you make a mistake, and how much you will be hurt.

In addition, the coach will tell you the number of training groups and the training arrangement of muscle groups after a few private lessons. Easy to master.

There are specialties in the art, the human body is very complicated and the equipment is very dangerous.

But if you take the bodybuilding route, the pressure here will be even greater. Many bodybuilders have a teacher or practice with a great god. Because there are so many skills, it is impossible to master them by attending training courses or self-study.

For example, a simple belly roll is enough for us to roll up. But for bodybuilders, it is necessary to constantly polish the details: kicking hard, tightening hips, interlocking hands and coordinating movements.

Head-to-head confrontation, elbows pointing in the direction of feet. ........

After all this, several groups of perfect abdomen rolled down, and the abdominal muscles were stimulated to death.

These skills are essential for bodybuilders. But for a person who only needs a simple figure, it is necessary to discuss it.

Can the time spent learning these skills be used to do something more valuable?

Finally, I think this is the key to the problem. Teaching or learning more skills is to make others or themselves practice better and achieve better results.

However, many people, especially coaches, always like to show off their skills and make an action unfathomable. They are not to let members master this movement, but to promote their own courses, to be teachers' vanity, and to indulge in words.

Many people are pretending to show off their skills.

Fitness requires skill. If you want to teach yourself, it is recommended to learn self-esteem training. If you want to use equipment for fitness, it is recommended to find a professional coach. But please look at the coach carefully, he will only say, that is to say, cross talk, you must be able to practice.

1. Exercise the tibial muscles

Most people never exercise the tibialis muscle on the front side of the calf. In fact, the tibial muscle is a very beautiful muscle. Having well-developed tibial muscles can make your calf muscles look more perfect. You can use the toe hook action in sitting position to practice the tibial muscles. When doing this, the negative weight is not important. The key is to ensure that the range of motion is as large as possible.

Put some chains around your neck when you bend and stretch the parallel bars.

When you do parallel bars arm flexion and extension, you need to lean forward to better stimulate the chest muscles, and putting some chains around your neck can just force you to do so. The traditional way of hanging dumbbells around the waist with a belt can't achieve this effect. Another advantage of carrying a weight with a chain around your neck is that you can easily remove the chain when you are training in the descending group.

Do drag-and-drop barbell bending

This action can make the biceps brachii contract better. Whether you bend down or put down the barbell, you should always keep the barbell stick close to your body during the movement. Sometimes you can do 10 drag barbell bends in the same training group, and then do 5 routine barbell bends. Because when doing drag-and-drop barbell bending, the muscle stimulation effect of barbell lowering stage is poor, while when doing barbell bending in the traditional way, the muscle stimulation effect of barbell lowering stage is better.

4. Self-motivation

You must realize that bodybuilding can be lonely, and you need to be willing to accept this reality. Bodybuilding is different from those group sports. Although you can hire a personal trainer, your team is mainly yourself. The road to the peak of bodybuilding is often tortuous and full of thorns. Only by not being afraid of difficulties, strengthening confidence and being good at self-motivation can we finally climb the peak.

Throwing solid fitness balls

Hold a solid fitness ball weighing 8 ~ 10 Jin, and then quickly throw it to the wall in front, just like patting the ball. You can also lift the ball over your head and hit the floor hard. Do 3 groups 5 times. These explosive training movements can activate your central nervous system, thus helping you lift more weight in strength training.

6. Bombing deltoid muscle

Do you want to look less fat without controlling your diet? Widening your shoulders will make your waist look slimmer. Here is a little-known training skill to increase shoulder width: hold a dumbbell in each hand, first do a side lift with your left arm, keep the peak contraction at the highest point of the action, and start a side lift with your right arm. Then, the right arm descends from the highest point of action 1/4, then lifts to the side to the highest point, and then descends to the lowest point. Do this 10 times, and then switch arms to do it. Twice a week, before you start strength training, do this in a group for 4 weeks.

7. Do bench press with palms facing each other

If you do bench press, your most difficult stage is when the barbell bar is at the lowest point, and you can hold the dumbbell in the opposite palm to do bench press. This will force your elbows closer to your sides during exercise. When you often do this action, it will become a habit that your elbows are close to your sides, so that when you hold a barbell for bench press, your elbows will be habitually close to your sides, which will make your barbell bench press process safer and more powerful.

8. Increase negative weight when warming up

This is a small skill to mobilize the excitement of the nervous system. During the warm-up, you still gradually increase the negative weight as usual, but in the last warm-up group, you use a slightly heavier negative weight than the first formal group, and make sure that you use this weight less times than the formal group. For example, in the formal group, you will do it five times with 3 15 kg, and in the last warm-up group, you will add the negative weight to 320 ~ 325 kg, but only twice. It is not difficult to do this, and it will not make you tired. After a short rest, reduce the negative weight to 3 15 kg and do it five times as planned. Through such training, it will be easier to lose weight in a formal group.

9. Thicken the handle

You can wrap a towel around the barbell bar or dumbbell handle to thicken the handle, so that you can better exercise your grip strength and help increase the muscles on your forearm when doing any training movements. In this way, you can stimulate the forearm muscles instead of doing training actions to stimulate the forearm in isolation.

10. Do pull-ups twice a day.

Do a pull-up in the morning and do it as many times as possible; I also try my best to do a set of pull-ups at night. Practice this every other day. After 30 days, test how many pull-ups your group can do at most. You may be surprised to find that your group has done 10 more pull-ups than before. This training method is also suitable for parallel bars arm flexion and extension.

1 1. Deep tissue massage.

Deep tissue massage is an important means to expand and lengthen muscle tissue and expand fascia around muscle tissue. Deep tissue massage can not only accelerate the recovery of muscles, but also increase the flexibility of the body and increase the growth potential of muscles.

12. Fasting training

A study in the European Journal of Applied Physiology found that training on an empty stomach after getting up in the morning can double the promotion of muscle growth.

13. Keep the position of elbow joint unchanged when bending.

If your elbow position is not fixed when you bend over, you can't fully extend your elbow, so you can't guarantee a complete range of motion.

14. Adopt heavy weight training

In order to increase muscle mass, the negative weight of most of your training groups should be above 70% of the maximum negative weight. Therefore, you should ensure that the maximum number of repetitions per group does not exceed 12.

15. Peak shrinkage plus weight reduction

Stay still when the muscles contract to the maximum (usually at the highest point of the movement), and then ask your training partner to help you gradually reduce the negative weight, or remove the barbell pieces one by one. This will force your muscles to continue to receive high-intensity stimulation. However, in the conventional descending group training, the trainer usually gets a short rest time, so it is impossible to get any rest time in this way. This training technique is most suitable for training movements with fixed motion trajectory equipment, such as bench press and bench press. It is also very suitable for barbell bending.

16. Try lagging fatigue training mode.

The familiar pre-fatigue training mode is to do an isolated training action before doing a compound training action, so that the target muscle group will be fatigued in advance, thus forcing you to reduce the negative weight when doing a compound training action. However, it is not the best choice to often adopt the pre-fatigue training mode, because the compound training action is the training action that helps you get the fastest progress, and reducing the negative weight of the compound training action is not conducive to the long-term muscle growth. The practice of lagging fatigue training mode is just the opposite of pre-fatigue training mode, that is, do compound training actions first, and then do isolated training actions. For example, do barbell bench press first, and then do dumbbell birds.

17. Squeeze your toes in front of your shoes.

In the strength stage of bench press, press your toes to the front of your shoes, so that the strength from your legs will help you lift more weight.

18. Use elastic bands to help pull-ups

If you can't finish the pull-ups, you can use the help of elastic bands to reduce the difficulty of the movements. First fix the ends of elastic belt on the horizontal bar, and then put your feet in the middle of elastic belt. When doing pull-ups, elastic belt will help you do pull-ups more easily like a slingshot. You can choose elastic belt with different elasticity according to your own situation.

19. Adopt the training rules with constant total times.

Forget the simple three-group 10 training mode! Choose a training action that you can do about 10 times, and then set a goal to do it 30 times with this weight. Use explosive power to do each movement quickly, and do as few groups as possible to complete 30 times according to your own needs. When you adopt this training rule, the quality of your movements will be more assured, and you will decide the best number of repetitions by your body.

20. Try to bend your body on the lower limb training day.

Different from barbell bending after back training, bending after leg training will make you more energetic when practicing biceps brachii, which will help improve your biceps brachii training volume and training frequency. You might as well try to do bending exercises on both back training day and leg training day.

2 1. Linear periodic training rules are adopted.

In the first three weeks, make sure that the last group can do 8 times in all the training movements using barbells. In the second 3 weeks, increase the negative weight to ensure that the last group can only do 5 times in all training movements using barbells. In the third three weeks, continue to increase the negative weight to ensure that the last group can only do three times in all the training movements using barbells. Remember, only the last group goes all out in each training action, then reduce the weight by 10%, and do another group for the same number of times as the last group. By adopting this training mode, you will break your strength record at the end of week 9.

22. Put the ball on the wall

Before the thrust orientation training class, find a light and strong fitness ball, straighten your arms and stick the ball on the wall. Then, roll the ball up, down, left and right on the wall, while keeping a certain pressure on the ball to ensure that the ball does not land. This will activate the rotator cuff of the shoulder joint capsule, thus ensuring that your shoulder joint is more stable when doing heavy push-ups.

23. Do actions with standing posture.

Of all the muscle fibers in our body, 2/3 are used to keep the body balanced and coordinated, and the rest is 1/3.

It's for action. Because of this, standing to do this action will stimulate muscle fibers more than lying or sitting. Similarly, training with barbells and dumbbells can stimulate more muscle fibers than training with fixed motion trajectory equipment.

24. Did Jefferson squat?

This is an ancient training movement, which few people are doing today, but it is an excellent training movement because it can exercise lower limb muscles in a unique way. Jefferson's specific way of squatting is to adopt a wide foot distance, with one hand holding the barbell bar in front of his body and the other hand holding the barbell bar at the back of his body. Keep the gluteus maximus taut during the squat. It's best to use a barbell with a smaller diameter, such as a barbell of 25 kg, so that you can squat. The key point of doing this action is to keep the knee joint facing the sides of the body, which can stimulate the gluteus maximus more and ensure that the gluteus maximus participates in the whole exertion process.

25. Keep the barbell stick close to the calf and tibia when pulling hard.

When pulling hard, roll the barbell backwards until the barbell bar is close to the calf and tibia. Then, keep the barbell stick close to the calf and tibia during the whole movement, so that more weight can be pulled up.

26. when doing back flexion and extension, straighten your arms.

At the lowest point of the movement, try to lower your torso as much as possible, and then stretch your arms back as much as possible while lifting your torso. In this way, at the highest point of action, the elbow joint is located behind the body. This will not only train your waist muscles, but also train your erector spinae.

27. Wearing a belt during training helps to control the waistline.

When doing squats, many bodybuilders will certainly wear weightlifting belts, while when training in other parts, few people will wear weightlifting belts. In fact, if you don't wear a weightlifting belt, your waist will swell and thicken.

28. Adopt the 25-time training rule.

If you do a training action for a total of 25 times, it will better promote the growth of muscles and strength. Ensure that each group has relatively few repetitions and keep the number of groups at a medium level. For example, 5 groups of x5 times, 6 groups of x4 times and 8 groups of x3 times have the best effect.

29. Do a hard pull at the end of the back training class.

So don't use too much negative weight training. When you do hard pull after all the high pull-downs and strokes, you will feel the stimulation of hard pull on the upper back muscles more. When making hard drawings, make sure that the number of repetitions in each group is not less than 10, so that the load used is not too heavy and the feeling is heavy.

30. Tighten hip muscles

When doing any training movements, especially those such as bench press and push-ups, tightening the hip muscles all the way will make the trunk more stable.

The answer is not easy to accept, thank you.