First of all, due to the high intensity and high risk, beginners are generally not recommended to take the 1RM exam. Secondly, 1RM needs warm-up and stretching training before the exam. Finally, it is reasonable and safe to estimate 1RM with a load that can be repeated five times. The specific method is as follows: Start with light or medium load, test how many times you can do it at most, and then gradually increase the training load until you can only repeat it five times at most (5RM), and then estimate what 1RM is.

2. What is the 2.TABATA training method?

TABATA's training method is a kind of HIIT, * * * is divided into 8 parts, each part is composed of? 20 seconds of strenuous exercise? With what? 10 second rest? Composition. Anyway, in? Exercise with all your might? After that? Take a break? Then repeat this process as much as possible. TABATA training method was originally tailored for Japanese speed skaters. Because it can improve physical strength and muscle strength efficiently and explosively, it has attracted the attention of fitness enthusiasts and gradually became popular.

3. What is HIIT?

What is the full name of hiit? High intensity interval training? , also called what? Outbreak and recovery cycle training? . The standard HIIT refers to extremely high-intensity anaerobic explosive exercise with very short rest intervals. This kind of exercise can improve cardiopulmonary function and muscle health through high-intensity training, but its function is far more than that. HIIT is beneficial to many aspects of the body, including improving exercise ability, improving physical condition and losing weight.

4. Does the lack of muscle pain after training mean that the training intensity is not enough?

Many people have a deep-rooted misunderstanding of strength training, thinking that muscle pain means progress. If there is no pain the next day after training, the training intensity is not enough. The basis of this understanding is that effective training will cause microscopic tearing of muscles, and muscles will grow after recovery. This understanding is too simple, because the growth of muscle contains a series of very complex cellular physiological changes. So far, there is no scientific evidence that soreness is a criterion to measure the success of training. Although the body usually feels pain for several days during the first training, the pursuit of physical pain after each training will soon lead to overtraining and various injuries, especially tendinitis and joint swelling.

5. Can you burn abdominal fat quickly?

Partial slimming can be said to be everyone's dream. But in fact, it is even more difficult to achieve this goal only through local fitness. For people who don't usually have exercise habits, in most cases, all parts of the body are covered with more fat than expected. In this state, even if the local abdominal muscles are fully trained, they will be blocked by the fat covering the body surface, and it is difficult to train the lines of abdominal muscles.

The above is about the sharing of fitness knowledge points. I hope it will help you. If you want to know more, please pay attention to this platform in time!