In fact, the best time to exercise is from 4 pm to 6 pm.
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Six most popular fitness programs
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.
body building exercise
Latin aerobics is characterized by a lot of hip movements, especially the effect of reducing waist and abdomen fat. 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 people who are overweight and aim at losing 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.
There are nearly a hundred kinds of fitness equipment, but in summary, they can be roughly divided into three types:
① General fitness equipment: such as domestic 10 comprehensive training equipment and 16 functional fitness equipment;
② Local fitness equipment: such as fitness bicycles, rowing machines, stair climbing machines, treadmills, leg bending machines, heavy hammer tensioners, lift heel exercisers, etc.
③ Small fitness equipment: dumbbells, kettle bells, crank barbells, spring tensioners, fitness discs, elastic bars, handles, etc.
(A) the whole body fitness equipment
Belonging to comprehensive training equipment; It can be used by many people to cycle or selectively practice on a musical instrument at the same time. This kind of fitness equipment is bulky, multifunctional and expensive, and is suitable for fitness centers, rehabilitation centers, institutions or school gyms. It should be noted that, for example, the multi-function treadmill is a kind of whole-body fitness equipment, but it only adds the functions of rowing, pedaling, push-ups, waist turning, massage and so on to the single-function treadmill, so it is not very large and suitable for home gyms.
(2) Local fitness equipment
Most of them belong to special training equipment. They are compact in structure and occupy an area of about 1 square meter. Most of them can be folded, and some of them are also very interesting. Its function is relatively simple, mainly focusing on the exercise of local muscle groups. This kind of instrument has both power type with counterweight and hydraulic cylinder as heavy load and non-power type with its own power, and it does not need to be disassembled. Some are also equipped with electronic display devices such as time, speed, distance and heart rate, so that exercisers can master the amount of exercise themselves. Therefore, it is favored by fitness enthusiasts and is the "protagonist" of the family gym.
(3) Small fitness equipment
Although the volume is small, the exercisable value is not low. Take the adjustable dumbbell as an example. It is not only suitable for people of different ages, genders and physiques to practice, but also can exercise muscles in all parts of the body. It is a necessary instrument for bodybuilders. Another example is the spring tensioner, which is light and compact, low in price and easy to store and carry; It can also achieve the purpose of fitness. Small fitness equipment such as fitness balls are most suitable for middle-aged and elderly people.
[tea soup]
Modern people have less time and busy work, and want to keep slim. I think the best way is to drink some soup and tea that is good for slimming. After I knew how to take better care of my body and work outside, I began to avoid drinking too much, because drinking too much would lead to the burden on my kidneys, gastrointestinal discomfort, and edema and obesity in my lower body. A soup recipe I often use for maintenance is "Cooked Aconitum Euryale Seed Soup", which is the medicinal material in the soup. Cooked aconite can warm kidney fire and eliminate edema of lower body; Euryale ferox is one of the Sishen Soups, which can astringe the intestines and stomach (for endocrine, you can remove the turnips and save the cyanines) and strengthen the stomach. Adding ginger also has the function of detoxification (so adding ginger often when cooking can alleviate fish and shrimp poisoning). Drinking tea often helps to eliminate edema on the face and lower body, and also helps patients with palpitations. Can be said to be healthy and beautiful.
The other is "cassia seed tea". I still remember that because of filming, the time for eating and sleeping is not necessarily, and because of overwork, the digestive system and immune system are out of balance, I often have a stomachache and even cause facial allergies. If it is serious, it will cause my face, lower body and whole body to swell, so whenever I am free, my father will let me make this tea. Cassia seed can clear liver, moisten intestines, relax bowels, reduce liver fire and reduce blood fat. Hawthorn and dried tangerine peel are effective ways to reduce fat and lose weight, and can also take care of the stomach. Plantain seeds are beneficial to water function and can also treat edema. This kind of blind tea tastes particularly good. The fragrance of cassia seed and a little sour taste of hawthorn and dried tangerine peel are definitely not the taste of Chinese herbal medicine you imagined, and you can keep soaking.
Like red guava, which was quite popular a while ago, I can't help but want to try the slimming tea made from red guava as soon as it comes out. Chinese herbal medicines include white dried guava and red dried guava. White dried guava can treat diabetes and lower blood sugar, while red dried guava can lose weight, lose weight and reduce blood fat, which has the effect of beauty and health preservation and helps to lower cholesterol. Adding tangerine peel and hawthorn to this tea can strengthen the stomach and reduce fat. However, it should be noted that the dried red-leaf guava is not the kind of candied fruit sold outside, but a Chinese herbal medicine. I still remember that when a friend asked me about this recipe, she didn't remind her that she bought dried red guava. The cooked taste was terrible!
Slimming and bathing]
Besides drinking and exercising, I also like taking a bath. I think bathing has many benefits. In addition to relaxing and cleaning the body, using some herbs as bath formula can help eliminate toxins in the body and consume energy. I have tried many slimming baths, so much so that if I find something new in winter, I can even change the formula and take a bath every day. For example, my favorite "green tea bath". Everyone knows that green tea can remove oil and fat. If you eat too much greasy food during meals, drinking a cup of green tea after meals can clear the grease in the stomach and promote diuresis and detoxification. Dad once told me that when it comes to tea, they all say that "eating for a long time makes people thin". Tea can slim down and make the skin more beautiful! Taking a bath with green tea can help the body expel excess water and make the skin more delicate.
Principles of running and fitness
Anyone who participates in fitness running should pay attention to the law and step by step, especially to control the amount of exercise. In addition, learning "self-control" is particularly important. Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "unable to run" and "unwilling to run". Of course, if you are sick, you must never run, but in other cases, you should overcome "inertia" and keep exercising.
At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is appropriate to have no hard feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of persistent exercise.
In order to determine your exercise level, you can do some tests after running for three to four months, and the starting point of calculating the level is 12 minutes.
For people aged 30-39, the running distance of 12 minutes is less than 1.5- 1.8 km, which indicates that the sports level is poor. If it can reach 1.8-2.6 km, it means that the sports level is good; If it can exceed 2.6 kilometers, it will reach the excellent sports level.
For people aged 40-47, people with poor sports level run within 12 minutes; Ok1.7-2.4km; Excellent over 2.5 kilometers.
The distance that poor, good and excellent people over 50 run every 12 minutes is within 1.5km, 1.6-2.4km and over 2.5km respectively.
Don't fantasize about achieving ideal results in a short time, only regular exercise will improve the level of exercise. If you only run once a week, long-distance running will not do you much good. Because in the six days after the interruption of running, the body tissue has consumed all the benefits brought by running. Therefore, run at least three times a week. People who usually lack exercise, once they make up their minds to start regular exercise, often exercise too much, which will lead to bad consequences. Physical exercise should be gradual, and the following items should be recorded in the diary every day:
1, the nature, content, duration and time spent in each exercise;
2. Self-feeling before, during and after exercise;
3. Appetite and sleep status;
4, whether there is a desire to continue to participate in exercise;
5. Pulse is beating.
According to the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments to the exercise in time. Generally speaking, the pulse rate should not exceed 120 beats/min after running for 5 minutes and 100 beats/min after running for10 minutes. If the pulse rate is too high, you must reduce the amount of exercise. References:
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[Edit this paragraph] Nutrition of fitness beginners
Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. As everyone knows, such training will not receive good results. Therefore, beginners should pay attention to the following five principles of bodybuilding nutrition:
1. Muscle growth needs energy to supplement enough calories. Without enough calories, it is impossible to ensure the normal growth of muscles.
2. Add enough carbohydrates. In bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.
3. Supplementing protein, high-quality protein raw materials, is the cornerstone of muscle composition and the foundation of muscle growth, so you must take enough high-quality protein every day.
4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscle grows and vice versa. Therefore, we should pay attention to anti-muscle decomposition and promote protein synthesis.
5. Keeping proper hormone level, growth hormone, insulin and testosterone in the body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.
Dietary nutritional supplements for beginners
1. Meal arrangement
It is more suitable for beginners to adopt the "five-meal eclipse method": that is, eat five times a day. The proportion of five meals is that breakfast accounts for 20% of the whole day, breakfast accounts for 10%, lunch accounts for 30%, lunch accounts for 10% and dinner accounts for 30%.
2. Diet composition
The recipe of the daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55.
Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice.
Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.
Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.
Eat more alkaline food.
Normal body fluids are weakly alkaline. After physical exercise, a lot of sugar, fat and protein in the body are decomposed, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.
Besides vegetables, fruits and other alkaline foods, we should also supplement a variety of vitamins necessary for human body to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.
Nutritional supplements for beginners
Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. But for fitness beginners, it is not recommended to use more nutritional supplements in the early stage. There are only three basics here.
1. energy supplement class
The representative of this kind of nutritional supplements are various sports drinks, the main component of which is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
2. protein supplement
Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein tonic after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
3. Creatine
Creatine can increase bodybuilders' lean body weight, explosive force and muscle endurance, and at the same time, creatine brings water into muscles, which increases the volume of muscle cells and is beneficial to muscle cells to absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone.
[Edit this paragraph] Slimming DIY
[Cooked Fuzi Gordon Euryale Seed Soup]
Materials:
Cooked aconite 10-15g, euryales 30-60g, ginger10g.
Exercise:
1. Wash all the herbs with water first.
2. After the water boils, add all the medicinal materials into the decoction.
You can drink the soup after it is boiled.
Ya Yan small reminder:
If you are the kind of person who often drinks commercially available drinks and your lower body is swollen, this soup is very suitable for you! Of course, you can't continue to drink those high-sugar drinks without restraint after drinking soup. Get rid of bad habits in order to keep in good shape!
[Wax gourd and red bean soup]
Materials:
500 grams of wax gourd, 30 grams of red beans, and a little rock sugar.
Exercise:
1. Red beans are soaked for about half a day.
2. After washing the melon, peel and remove seeds, cut the melon meat into small pieces, put it in the pot with melon seeds, add 8 bowls of water, and add red beans to cook together.
3. Cook the red beans until they are soft, and then add rock sugar to taste.
Ya Yan small reminder:
Female puffiness and edema can be improved by drinking this red bean soup, because wax gourd can diuretic and eliminate edema. It is better to add a little red beans, but remember not to add red beans like ordinary red bean soup, because the heat is not small.
[Edit this paragraph] Middle-aged people lose weight and watch moderate aerobics.
People tend to get fat in middle age, and it is not easy to find out. Regular practice of the following "quasi-"weight loss exercises can prevent the further development of obesity: 1. Puppet action: exercise the upper arm and waist and abdomen. Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Left hand pointing up, right hand pointing down, at the same time ......
People tend to get fat in middle age, and it is not easy to find out. Regular practice of the following "quasi-"weight loss exercises can prevent the further development of obesity:
1. Puppet action: exercise the upper arm and waist and abdomen. Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
2. Kneel and squat: strengthen the strength of the back and buttocks to the thighs. Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.
3. Buckling control: exercise calf muscles and improve leg flexibility.
(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
(2) Bend down further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
4. Side leg lift: adjust the hip joint.
(1) Starting posture: Hands on the ground, right knee on the ground, left leg straight to the side.
(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.
5. Kicking back: exercise hips, thighs, abdomen and upper back.
(1) Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.
6. Side leg pressure: improve the contour of the inner thigh.
(1) The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.
(2) Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.
7. air pedaling: exercise your legs and abdomen.
Lie on your back, with your lower back on the ground, support your body with your elbows, bend your right leg to your chest, then extend your leg to keep it off the ground 15 cm, and bend your left leg to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.
8. Waist arching: improve the shape of the abdomen and make the waist curve.
(1) Lie on your back with your knees bent and your feet firmly on the ground. Hands behind your head.
(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.
[Edit this paragraph] Fitness taboos
At school, 3: 0 1 live in dormitory, classroom and canteen. After work, 2: 0 1 lives in the office and at home. Miss Guo felt that life was boring, and the whole person became dull and lifeless, and her body became much weaker. The considerate husband gave her a fitness card, hoping that she could make friends through fitness, escape from boring life and depressed mood, and exercise at the same time.
However, after going to the gym several times, she got sick instead. My throat was uncomfortable, and then I caught a cold and had a backache.
"Totally enclosed, poor air quality and sweating on air conditioning are the main culprits of improper fitness and illness." Yu Hongtao, chief physician of the Department of Respiratory Medicine of Zhengzhou Fifth People's Hospital, said, "Fitness in a gym with central air conditioning may not do much harm to the body, but in a gym without central air conditioning, we must be careful not to blow against the air conditioning, because after exercise, the blood vessels on the skin surface dilate, the pores open, the lactic acid secreted by muscles increases, and the body is prone to muscle soreness after wind."
"The original purpose of fitness exercise is to make the body sweat, but the indoor temperature is too low, which will make athletes sweat, leading to clogged pores and colds." Yu Hongtao said, "If the space of the gym is relatively closed, narrow and crowded, the sweat and microorganisms on the surface of the human body will increase accordingly, and bacteria, viruses and pathogens in the air will easily induce respiratory diseases such as pharyngitis and tracheitis."
Because you consume a lot of physical strength, you need to breathe a lot of fresh air and emit a lot of carbon dioxide. Especially in the gym, if there is no good ventilation and convection device, it will lead to the continuous circulation of exhaust gas in a limited space, which is unfavorable for exercisers doing aerobic exercise. During exercise, the indoor temperature should not be too low, and should be controlled at around 26 degrees Celsius.
What's the difference between male and female fitness?
Physical exercise is the concrete action of various sports means, mainly bodybuilding, strength exercises and various types of aerobics.
Generally speaking, men mostly focus on strength exercises, and bear a large exercise load, so that muscles in all parts of the body develop in a coordinated, symmetrical and balanced way.
The purpose of developing neck muscles is achieved through exercises such as head extension, forward flexion and lateral neck flexion and extension. In order to develop chest muscles, you can bench press barbells, tension springs and push-ups; In order to form a "beautiful inverted triangle", back and abdomen training is particularly important. Pull the stretcher backwards, sideways and horizontally by bending the body. Wide-neck grip (horizontal bar) develops latissimus dorsi by pull-ups; Abdominal exercises are carried out by lifting legs, doing sit-ups and turning the whole body weight. Use straight arm to lift upward (barbell, dumbbell); Straight arm around the upper arm (barbell, dumbbell); Hold the bell in your arms and bend over your chest; Pull-ups on the reverse horizontal bar are the main methods to train arms. Leg muscles can be trained by prone position and leg swing; After standing, swing your legs and squat with weight. The above is the exercise to develop muscles in six parts of the body.
Different from the beauty of men's lines, women must pay special attention to the exercise of chest, abdomen and back muscles.
The purpose of bodybuilding can be achieved by using mass aerobics combined with appropriate strength exercises. For example, unarmed exercises, highlighting the training of joints such as neck, hip and knee; Solid ball exercises have a greater effect on wrists, fingers, spine and other joints; Dance aerobics pays attention to leg and waist training. In addition, strength exercises often use various tensioners and weight-bearing squats.
In a word, only according to the development law of human body, combined with its own characteristics, and adopting correct and effective scientific methods can we shape its own harmonious physical beauty.
[Edit this paragraph] Bike fitness to lose weight
Aerobic cycling: moderate-speed cycling usually lasts about 30 minutes, and at the same time, we should pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function and has special effects on weight loss.
Intensity riding method: First, you should specify the riding speed every time, and then you should specify your own pulse intensity to control the riding speed, which can effectively exercise people's cardiovascular system.
Strength riding method: riding hard according to different situations such as uphill and downhill can effectively improve the strength or endurance quality of legs and effectively prevent thigh bone diseases.
Intermittent riding method: when riding, ride slowly for a few minutes, then ride fast for a few minutes, then slow down and then speed up. This alternating cycle of exercise can effectively exercise people's heart function.
Pedal riding method: the center of the foot (Yongquan point) is in contact with the bicycle pedal to ride, which can play the role of massaging acupuncture points. The specific method is: when pedaling with one foot, the other foot does not exert force, and the bicycle is driven forward with one foot, and pedaling with one foot for 30 to 50 times at a time, and the effect is better when exercising in the windward or uphill.
[Edit this paragraph] Description of 8 major fitness terms
1, location
Refers to the muscle parts to be trained in an exercise. For beginners, the concept of part is rough and general. Such as pectoral muscle, dorsal muscle and biceps. For professional athletes, the concept (meaning) of parts should be more detailed and accurate. Such as the upper edge, lower edge, middle bundle, outer edge, inner edge, lower outer angle and lower inner angle of pectoralis major.
Step 2 act
It is said that it takes several exercises to train a certain muscle group. For beginners, it is enough to do 1-2 exercises at a time for each part. For athletes, sometimes there are as many as 6-8 training movements in a certain part.
3. Number of groups
In bodybuilding training, the number of groups of each movement ranges from 1 and 2 to 7, 8 or even a dozen groups. It depends on the training stage, purpose and level. Generally speaking, beginners do 1-4 groups for each movement, and middle and advanced athletes and bodybuilders do 4-6 groups/movements.
4. Number of times
Refers to the number of repetitions that a group of exercises can complete when they are exhausted. (also known as effective times) is generally used to improve strength within 4 times. 5- 15 times is moderate and can be used to increase muscle volume and circumference. 16 times or more is the multiple, which is mostly used to improve muscle separation, fineness and fat reduction.
5. Weight
Refers to the weight used in training (usually different from the actual resistance load of muscles according to different movements). If the maximum weight (the weight that can be lifted with all one's strength) is taken as a reference, 85% of the maximum weight is considered as a large weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.
6. Grouping segments
This is a very important factor that is not paid much attention to. Refers to the rest time between the previous group and the latter group. This time is actually an indefinite time, not 30 seconds or 1 minute. In actual training, it depends on my age, the size of my muscles and my physical condition at that time. Generally, the heart rate shall prevail. When the heart rate returns to 50-60% of the limit heart rate (220- my age), you can start the next group of training. (Of course, in normal health) Usually, the short interval is about 20-40 seconds, the middle interval is about 1 minute, and the long interval exceeds 1 minute.
7. Speed
Refers to the speed of doing exercises (including the whole process of ups and downs). Generally, the burst speed of each action is fast when it is below 1 second, medium when it is around 1-2 seconds, and slow when it is over 3 seconds. Bodybuilding training generally adopts uniform slow and medium speed. It is wrong to use inertia in all kinds of swinging movements and free falling movements when doing exercises.
8. Frequency
Practice frequency refers to training several times a week. According to the different training level, the frequency of practice is also different. Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice even twice a day during the season. However, for a certain muscle group, the training frequency should not be too frequent. The higher the level, the less training times per week. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training.