Bodybuilding is a kind of exercise which aims at developing muscles, increasing physical strength, improving body shape and cultivating sentiment by using special movements and methods with bare hands or with the help of various instruments.

Body-building exercises can adopt all kinds of unarmed exercises, such as all kinds of unarmed aerobics, rhythmic gymnastics, aerobics, all kinds of resistance movements, etc. You can also use a variety of sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, gymnastics equipment such as horizontal bars, parallel bars, ropes and poles, strength training equipment such as spring tensioners, pulley tensioners and rubber bands, and various special comprehensive strength training racks, as well as aerobic training equipment such as power bicycles, stair treadmills, flat treadmills and rowing machines.

There are many kinds of exercises in fitness, including a complete set of unarmed bodybuilding gymnastics; There are also light equipment gymnastics such as balls and sticks, which are mainly used for women's bodybuilding training to achieve the purpose of losing weight, improving body shape, improving flexibility and enhancing rhythm; There are many weightlifting exercises and other sports that can develop muscles in all parts of the body. These movements are mainly used for men and women to keep fit and develop muscles, and also for men and women bodybuilding training.

In order to keep fit, special training methods are needed. For example, when using barbells and other weightlifting equipment to do various movements, there are special requirements and arrangements in terms of equipment weight, action mode, number and frequency of arranged groups, action speed and so on.

In the long-term development process, fitness has formed two relatively independent sports, namely competitive bodybuilding and competitive aerobics.

Fitness exercise is simple and applicable, which can effectively enhance people's physique, improve people's health level, develop whole body muscle strength, enhance strength and improve production and labor efficiency; It can also improve people's body shape and posture and cultivate people's beautiful sentiments, so it is very popular with the public, especially those with high cultural knowledge. Today, when the national fitness campaign is being carried out, it has a strong attraction. It can make the weak strong, the obese strong, the children grow up healthily, and the elderly live a long and healthy life. Bodybuilding is an important aspect of national fitness, which is closely related to fitness. At present, we should pay special attention to developing fitness exercises among workers, farmers and soldiers, as well as among children and the elderly, so as to improve the health level of our nation. 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.

1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.

2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick.

3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.

5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.

6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.

7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.

8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.

9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.

10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.

1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.

12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.

13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't worry about ridicule in the gym.

I hope these suggestions are helpful to you. I don't know your details about what project. Now that you have signed up, you can go to the coach and arrange the project according to your actual situation. Hehe, I wish you health ~

Nowadays, sports, like a dazzling array of commodities, provide a variety of choices for the public, such as mass aerobics, aerobic dance, fighting aerobics, speed cycling, fitness ball, water rhythmic gymnastics, street dance, yoga, ballet, Tai Chi, Taekwondo and so on.

Faced with so many projects, how to choose fitness content according to your own situation is very important.

Mass aerobics

The scope of mass aerobics involves every joint of the whole body. In the 50-minute course, gymnasts are encouraged and driven by music, lighting, coach's password and competitors to carry out rhythmic and step-by-step aerobic exercise. Mass calisthenics can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice to lose weight and maintain physical fitness and body shape.

Not suitable for people: cardiovascular, hypertension, diabetes and other patients are not easy to choose.

Fighting aerobic exercise

This project is an aerobics exercise that integrates music, dance, boxing and fighting. The difference between fighting aerobics and boxing is that the former aims at fitness and the latter aims at competition, so the latter is more vulnerable and not suitable for the public. However, it can improve self-confidence, muscle coordination and necessary skills and flexibility.

Suitable for the crowd: because it is not a competitive sport, most people (men, women and children) can participate.

aerobic dancing

On the one hand, aerobic dance can burn more calories, on the other hand, he can do many aerobic dances. Unlike aerobics, it has many styles. According to the different characteristics of action and music, it can be divided into aerobic dance, such as AerobicDance, HIP-HOP, FUNK, SAL-SA, etc.

Suitable for people: fitness people who have a dance foundation and aim at improving their temperament and maintaining an elegant figure.

Latin calisthenics: characterized by a lot of hip movements, the effect of reducing waist and abdomen fat is particularly prominent. People who have no dance foundation and poor coordination are not easy to achieve fitness results.

Funk, hip-hop: Easy and free movements can improve the coordination of exercisers and achieve the purpose of fitness.

Adapt to the crowd: teenagers, people with good overall coordination.

Physical therapy ball

Fitness balls were first used as rehabilitation equipment in Switzerland. Later, fitness balls were spread to Australia, Europe, the United States and other countries, and were used to treat low back diseases, neurological disorders, knee and shoulder rehabilitation, posture correction, and improving patients' balance ability. Because of the improvement of some muscles (waist, back and pelvis), this sport has also been widely promoted. Fitness ball is no longer just a physical therapy, but also a new fitness exercise.

Suitable for people: suitable for all people who need rehabilitation treatment, with good fitness effect, especially suitable for the exercise of spine and pelvis; Fitness ball has a good function of injury recovery and rehabilitation (it has a significant effect on low back pain diseases). It is safer to exercise and is not easy to get hurt. It can also improve the flexibility, strength, balance, posture and cardiopulmonary function of people (including patients and injured people).

Not suitable for people: fitness ball is not suitable for overweight people who want to lose weight.

yoga

The original meaning of the word yoga is "integration" and "harmony". In ancient China, Tibetans and Indians practiced yoga to pursue the unity of self and God. Yoga is not a competitive competition dedicated to the pursuit of physical difficulties and postures. True yoga is a life style of self-cultivation. In many cities in China, yoga is like a fashion symbol, and practicing yoga has become synonymous with health in many people's minds.

Transferred from music tutor network

References:

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