The first edition of his fitness book was written by 1985, which not only contains various training plans, action details, eating styles, but also shares many growth experiences and experiences, which is very enlightening. Let's sort out some reading notes.
After the age of 25, the average person will lose 0.23kg of muscle every year,/kloc-lose 50% of muscle between the ages of 0/8 and 65. Regular training can delay this process. Fitness can fight diseases, and I don't need to go into details.
Men and women have different physiological structures, but "your muscle cells don't know that you are a woman". Don't worry about being a big man. Women secrete very little testosterone, and the effect of muscle gain is not as obvious as that of men. Women can get a symmetrical figure through fitness, which is much higher than some extreme and unhealthy dieters.
For children, do more self-weight training such as general exercise or push-ups before the age of ten, and start weight-bearing training once they are mature.
Muscles are interdependent. When the muscle contracts, the muscle opposite to this position is stretched. Correctly completing resistance training can make the body more flexible. Flex Wheeler, a top professional bodybuilder, even performed splits on the stage.
Runners often pull hamstring muscles because their quadriceps are too developed and their biceps are relatively weak. Unbalanced strength can easily lead to physical problems. Fitness training can help you build a balanced body, which can't be done by any other exercise.
Some people need to be urged, some people need to be reminded not to practice too much, and those who need restraint will "get ahead sooner or later."
In the past, weightlifting training was neglected, and exercising muscles in the gym was even regarded as "cheating".
1940, AAU held the first real modern bodybuilding competition. That year and the following year, Mr. America was John Grimmeke. He proved to the world with practical actions that it was time to start weight training.
In the 1970s, the International Bodybuilding and Fitness Federation began to rise, becoming the sixth largest sports league in the world, and "Mr. Olympia" was also recognized as the highest champion title in the field of professional fitness.
1990, China joined the International Bodybuilding Federation and started to hold competitions for both men and women.
From 65438 to 0997, fitness was officially recognized by the International Olympic Committee.
It can be seen that fitness is a young sport and is gradually accepted by more people. I believe that the higher the economic level in the future, the more attention will be paid.
The training weight to maximize muscle development is: upper body 8 ~ 12rm, leg 12 ~ 15rm (leg muscle endurance is stronger).
Cardiopulmonary endurance is as important as muscular endurance. The better the function of cardiopulmonary circulatory system, the greater the acceptable training intensity. The author runs several miles every day and can practice riding a bike, treadmill, treadmill and so on.
When he was filming, he had to spare half an hour for training at lunch time. The actor who has something to do with him said, "It is not difficult to make a movie, but it is difficult to be pulled by Arnold to exercise every day!" "
When training with peers, he said:
Time can always be squeezed out. Schwarzenegger's attitude towards fitness always reminds me of China high school students' attitude towards learning. He gets up at 5 o'clock every morning to exercise, and said that he got the best exercise effect during that time.
When people around you want to take him to eat pizza and drink beer, you should refuse generously, because it is not you who are selfish, but they don't know how much sweat you have paid for fitness.
Causes of fatigue: Muscle can no longer requisition more muscle fibers to replace tired muscle fibers. After that, the body will requisition more muscle fibers to replace the tired muscle fibers.
Priority principle: isolate weak muscles first, and then do comprehensive training.
Impact principle: change the training plan frequently and jump out of the comfort zone.
4 groups for each exercise.
For people with ectodermal type, it is recommended to arrange a lot of strong exercise, with 6 ~ 8 rm in each group.
The author trains six days a week, and Sunday is a rest day. Practice abdomen every day.
Super group: do two exercises in a row, without interval. You can bombard the same part (such as rowing in a sitting position and pulling down on a stretcher), or you can practice different parts (such as pull-ups and supine presses).
Although abdominal exercises are not helpful for burning fat, they can build clear muscles and improve the coordination of the body, so we should pay attention to training.
Muscle separation is a level of muscle development, far beyond the simple muscle clarity. In order to present good lines, the body fat rate of professional bodybuilders should be below 12%, and that of lighter bodybuilders should be 7%-8%.