The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate or heavy exercise (the heart rate is between 30 ~160 times per minute) is suitable for aerobic exercise, and the weight of the equipment is moderate (50% ~ 80% of the maximum muscle strength). Schedule can be practiced 3-5 times a week, from 1 to 1 half an hour each time. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

warn

Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.

Lay the foundation

At the initial stage of training (2-3 months), it is best to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve the overall physical quality. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.

It is necessary to be focused and targeted.

After two to three months of exercise, physical strength will be significantly enhanced and energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.

Practice other projects

It is best to take part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy and are conducive to the burning of fat, they will become more and more fit.

Reasonable diet

Only when the energy intake is moderate, the dietary distribution must be reasonable and diverse, and partial eclipse is not allowed. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious, conducive to digestion and absorption, coupled with appropriate bodybuilding exercise, you can become bodybuilding in a short time.

Firm confidence and perseverance.

Fitness is not a day or two, or a month or two. It is not good to try to "eat a fat man in one bite" by "temporary fever", because the exercise method is wrong and the effect is not obvious, so it is not good to lose confidence. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.