1. The principle of specialization.

Simply put, the ability you want to improve is to make corresponding movements for training.

For example, if you want to increase the number of pull-ups, the correct training plan should be various pull-ups such as wide distance, narrow distance and Australian pull-ups. Instead of practicing push-ups, squats, etc. It is basically not helpful for your pull-ups.

For example, if you like playing basketball and hope to dunk one day, then the special exercises you set should be explosive leg exercises, various squats and various leg jumps, which should be the most important exercises.

To sum up, the principle of specialization is what you can't practice.

2. Overload principle.

It means that you should increase the intensity of exercise in a timely manner, and your body will continue to get stronger.

At this time, we will understand the role of excessive recovery in exercise and fitness.

"Excess" involves the concept of total exercise, including intensity, times, number of groups and rest between groups. If you want to increase the total amount of exercise and achieve the effect of overload, you can increase the load-bearing intensity, increase the number of times, increase the number of groups and shorten the rest time between groups.

For example, your pull-ups can reach 10, and the total number of pull-ups you usually practice is 20, divided into 5 times and 4 groups. Then if you still train at the previous intensity, it will be very difficult to go further.

In this case, you should increase your exercise and increase your physical fitness through excessive recovery. For example, the training plan is set to 7 times and 4 groups, a total of 28 groups.

Then practice for a period of time according to the principle of overload training, and you will find that the number of your single pull-ups has increased.

To sum up, the body has strong adaptability. You should constantly increase the load to make your body stronger.

The three-step principle.

The principle of step by step is that when you are doing overload training, you should gradually increase the intensity step by step to make your body stronger within an acceptable range, instead of just pushing 50kg, you will get 100kg tomorrow, and the consequence is injury.

Beginners should pay special attention to the principle of gradual progress. Many accidental injuries are caused by strenuous exercise.

For example, if you want to practice one-handed pull-ups, then the normal gradual training should reach 20 pull-ups, and then continue to focus on pull-ups, one-arm auxiliary locking, one-arm locking, one-arm centrifugal pressing, one-arm auxiliary pull-ups and so on. This is the proper training method.

If your hands pull-ups reach 10, practice one-arm locking. Obviously, your muscles are not ready, and there is a great chance of injury.

Overload principle and gradual principle, the most important thing is to grasp the amount of power increase. Without growth in strength, there can be no progress. If you increase your strength too much, you will get hurt easily. Only by increasing your strength in moderation and following the principle of gradual progress can you gradually become stronger.

Professionalism, overload, gradual progress and three principles are our principles.