Therefore, improving training efficiency and consolidating training results have become the goal that everyone pursues to understand. Following these principles will help to improve your fitness efficiency.
Principle one: quality is required, and second is important.
Perhaps many people think that the greater the weight of their training, the more obvious the effect of fitness will be. This is definitely a wrong idea. Our training requirement is to stimulate the muscles to the maximum.
Of course, intensive training can give muscles a strong stimulus. However, this may not be suitable for beginners, because for beginners, they can't clearly understand the quality of training and the standardization of movements.
If you only seek re-training, your muscles will lend strength to other parts, so irregular and wrong training movements begin to appear, which reduces the stimulation to the target muscles.
In addition to a certain heavy weight, it also needs moderate weight and low intensity training. The quality of training is required to not only improve muscle strength and girth, but also help to form muscle stretching and separation.
Principle 2: Selectively reduce the rest time between groups.
For strength training, interval between groups can help us recover our physical strength and strength. Some people think that the rest between groups is to help restore our physical strength, but the most important purpose of the rest between groups is to prepare for the training of the next group. Therefore, selectively reducing the interval time between groups is of great significance to the density and intensity control of training.
In order to keep the muscle pumping and congestion, we can arrange more interval time between groups in high-intensity training, which is beneficial to the recovery of muscle strength. This important purpose is to train the explosive power of muscles. For moderate weight training, the interval between groups can be reduced, thus improving the endurance and durability of muscles. If your training level is improved, you should appropriately reduce the interval between groups.
Principle 3: Arrange the training sequence in an orderly manner.
The arrangement of training action sequence may be ignored by many people, and strength training can be summarized as heavy weight training and free strength training.
The overall training arrangement can be divided into anaerobic training and aerobic training. In the training sequence, high-intensity training is arranged first, and then free strength training is arranged. To gain muscle and reduce fat, arrange anaerobic training first, and then aerobic training.
Heavy weight training such as bench press, hard pull and squat must be arranged in front of the training sequence. High-intensity training requires sufficient physical strength and explosive force. If the training is arranged in the back, it will lead to insufficient training results and unable to fully demonstrate their level. The training of free strength can be reversed appropriately, so that muscles can get different stimulation effects.