Many fitness children don't have a basic concept of fitness knowledge at first. Usually we ask others, but everyone has different understanding of the action, which is easy to be confused. Today, we will tell you some rules in fitness. With the general direction, everyone will not be easily confused.
Secret 1: great power, low frequency
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.
Research shows that:
1-5RM load training can thicken muscles and develop strength and speed;
6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious;
The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved.
After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously.
It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
Tip 2: Multiple numbers
Do not exercise for a long time, and occasionally do 2 ~ 3 groups. This is actually a waste of time, and you can't grow muscles at all. Be sure to set aside 60 ~ 90 minutes to concentrate on a certain part, and do 10- 15 groups for each part to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
Tip 3: Long displacement
No matter rowing, bench pressing or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
Tip 4: Slow down.
Lift up slowly and put it down slowly, which will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
This Wandakang multifunctional rowing machine simulates the real rowing action and can shape the muscle lines of all parts of the body well. The rowing team designed by the eight-stage core-pulling device is durable, safe and stable. The rope is retrained from 26 kg to 40 kg, with higher exercise intensity and more obvious effect. There are plenty of coaching courses to help you exercise, and you can enjoy coaching at home.
Tip 5: High density
"Density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate.
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Secret 6: Consistency of Thought and Action
Muscle work is dominated by nerves, and concentration can mobilize more muscle fibers to participate in the work. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
Tip 7: peak contraction
This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
Tip 8: Stay nervous.
The whole group of muscles should keep tense. Don't let the exercise relax whether it starts or ends, but it is not in a locked state and always reaches complete exhaustion.
Tip 9: Relax between groups.
Stretch and relax after each group of actions. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
Skill 10: practice more big muscles.
Exercising large muscles of chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is very important. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
Skill 1 1: Eat protein after training.
In 30 ~ 90 minutes after the training, the demand of protein reached its peak, and the effect of supplementing protein was the best. But don't eat immediately after training, at least once every 20 minutes.
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Skill 12: Rest for 48 hours.
After a local muscle training, you need to rest for 48 ~ 72 hours before you can carry out the second training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.
Secret 13: Bright is better than false.
Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others.
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