The practice unit in actual training is "practice times". The number of exercises refers to the completion of an action, from the complete extension of muscles to the complete contraction and then to the complete extension in one exercise.
The number of practice groups refers to that the muscles stretch and contract back and forth in one action, and a set of exercises can be completed only after reaching the prescribed number of exercises.
For different fitness goals, the required number of exercises is also different, and the results are also different, as follows:
1, low frequency (1-4 times): mainly to increase strength and physical strength.
2. Times (6- 12 times): mainly to increase muscle mass.
3. High frequency (15-20 times): mainly to develop small muscle groups and improve muscle lines and elasticity.
4, times (more than 30 times): help to reduce local fat and enhance muscle elasticity.
According to different exercise levels and different parts of the body (large muscle groups: chest, back and legs, small muscle groups: shoulders, two heads, three heads, forearms, abdomen and calves), the exercise times are different, as follows:
1, primary stage (first 3 months): large muscle group 1-3, small muscle group 1-2.
2. Intermediate stage (6 months to 12 months), with 6-9 large muscle groups and 3-6 small muscle groups.
3. Advanced stage (1 to 2 years old): large muscle group 12- 14, small muscle group 8- 10.
4. Advanced level or above (more than 3 years): large muscle group 16- 18, small muscle group 12- 14.
Of course, the number of muscle exercises and the number of exercise groups need to be selected according to the different exercise purposes, different exercise intensities and different exercise stages of the fitness crowd.
Because everyone's physique, physical strength and practice level are different, it must be arranged according to the actual situation. You can't increase the number of exercises and groups indefinitely, otherwise it will lead to excessive exercise, which will not pay off.