1, warm-up before training, warm-up after training and warm-up before stretching training are important guarantees to get the best training effect, but they are often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training. After the warm-up, 1 group 10-20 light weight exercises will be conducted on the training day. Proper stretching is necessary when muscles are tired after training. The flexibility of the body will be improved after training, which is conducive to stretching. Don't forget to train for the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.

2, normal breathing Normal breathing can effectively prevent high blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.

3. Chest out and back out. Almost every training guide article you have read will emphasize the importance of body posture and action norms. Its purpose is to maintain the stability of trunk, improve training efficiency and avoid injury. The principle of holding out your chest and pulling out your back applies to almost every training. Specifically, it is: chest, shoulders sinking and contracting, abdomen, and abdomen in the lower back. These principles also apply to different training postures, such as standing, sitting or lying.

4. The relationship between muscle size and the amount of exercise. How much exercise a muscle should use is closely related to the size of the muscle itself. Chest, back, legs and other large muscle groups, exercise is relatively large. Small muscle groups such as arms and shoulders should choose less exercise. The amount of exercise is related to the degree of muscle fiber fatigue: large muscle groups have more muscle fibers and need 3-5 exercises, with 3-4 groups each time; Small muscle groups generally use 2-4 exercises, and 2-3 groups each exercise is enough.