Physical fitness terminology

1. Heart rate

Heart rate refers to the number of heartbeats per minute, and different training objectives have different effects on heart rate.

There are also different requirements.

2. Maximum heart rate

The limit number of times in a minute, this number is difficult to achieve, usually I

Children use 220- age to calculate the maximum heart rate. When you lose fat, you need to reach the maximum heart.

Rate of 60~65%, and insist on more than 30 minutes.

3. Body fat percentage

Human body fat can be simply divided into visceral fat and subcutaneous fat, with body fat percentage.

Ratio = (total weight-lean weight): total weight × 100%. Generally speaking,

The suitable sebum is 10%- 15% for men and about 20% for women.

Suitable.

4. Lean body weight

Refers to the weight left after fat removal, which is the most commonly used name in bodybuilding.

In other words, whether a person practices well or not, fat content and lean body mass are the key.

5. Basal metabolism

People will consume energy as long as they are alive, and more as long as their bodies are moving.

Consume calories. Basal metabolism means that even if you do nothing,

The number of calories that the body can consume in a day. Basal metabolism varies from person to person.

Sample, the more muscle content, the higher the basal metabolism. Basal metabolism is our growth

Everyone should pay special attention to the basis of reducing muscle and fat.

too exhausted

Exhaustion means that you can't finish another attempt before the last weight training.

Make the muscles reach a certain state of fatigue. Exhaustion training is very common in bodybuilding training

See, it usually appears in many trainings, which is a kind of stimulation and increase to deepen muscles.

A good way to increase muscle endurance.

7. Pyramid training

Pyramid training in bodybuilding usually means gradually increasing the training weight and reducing the tests.

The process of improving time. Pyramid training can be implemented immediately or vice versa.

Try to do it. During pyramid training, the weight increases and the number of times decreases.

Keep it a secret. Usually, each attempt will increase by 5KG, and the number of attempts will decrease by 2 times until the attempt is successful.

The number of times is reduced to less than 3 times. This training method is very important for finding your own limits.

The quantity is very effective

8. Supergroups

This training method can stimulate more muscle groups in the shortest time, but

The training intensity is also great. It is not recommended for trainers below intermediate level. that

The real method is simple, lose weight.

Refers to the weight left after fat removal, which is the most commonly used term in bodybuilding.

Whether a person practices well or not, fat content and lean body mass are the key.

9. Intermittent between groups

The interval between groups is simple to understand, which refers to the interval between groups in weight-bearing training.

Rest time. But few friends can control and make good use of the interval between groups.

Less. The interval time of muscle gain group and fat loss group ranged from 30 seconds to 180 seconds, and they were all resting.

Sometimes you have to do some stretching exercises, not to talk to people!

10. Pictures

Refers to muscle stretching exercises, and it is necessary to avoid shaking back and forth during stretching.

Let's move, what you need to do is to pause the longest point of muscle elongation 15~20 seconds.

Take a deep breath. This will affect the muscle recovery and ligament flexibility between groups.

There is good help and improvement.

1 1. Muscle sensation

In the process of weight training, we need to lengthen and tighten our muscles.

Note that muscles will have pain and swelling during exertion, which

It's all muscle. Beginners often don't master muscles well.

Feeling, they can through precise training movements and repeated many times.

Feel the difference in muscles.

12. Pump sense

Muscle congestion, also known as blood feeling, refers to the short blood time during weight-bearing training.

The feeling of muscle swelling caused by inward flow to the target muscle, while the muscle circumference

Will also increase. After good exercise and congestion, the muscle circumference will increase by 2 cm to

Let's go Beginners can find it slowly as long as they strictly train their movements and are not greedy.

Muscle pulsation after congestion. This is a simple way to measure whether the training is in place.

Quantitative standard.