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, if the practitioner can only lift one weight five times in a row, then the weight 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 muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
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 take the ridicule of the gym to heart.
Muscle exercises in all parts of the body
1) Neck muscles: one-handed lateral neck flexion and extension, two-handed positive pressure neck flexion and extension, head compression and iron plate neck flexion and extension.
2) Shoulder-deltoid forward flat lift
The middle part of deltoid muscle is horizontally pulled and pulled.
Leaning back of deltoid, lifting sideways and pushing straight.
3) Lift the pectoralis major horizontally, lift it obliquely, lift it obliquely, lift it horizontally with a supine bird, and pull up your arms.
4) The triceps brachii of the upper arm of the arm flexes and flexes through the horizontal arm flexion and extension, and then the arm flexes and stretches straight, and then the arm is lifted and the stick is pressed on the chest for flexion and extension.
Biceps of upper arm, two-arm bending, one-arm squat bending, two-arm inclined plate bending and changing movements
Wrist flexion of forearm
5) Back and upper back
(trapezius) vertical shrug and vertical rowing
centre back
(latissimus dorsi) Pull-ups, pull down the stick, bend over, and hold the pole for rowing.
Xiabei
(sacrospinous muscle) straight leg hard pull, load bearing and bending.
6) Abdominal waist and rectus abdominis Sit-ups Legs Sit-ups Legs Lift Legs Curl Upper Body Hanging Bar Bend your knees Legs Sit down Legs Shrink Legs.
7) Squat the quadriceps backwards and forward. Leg flexion and extension.
Biceps femoris vertical leg flexion prone leg flexion.
Leg muscles stand and lift heels and donkeys lift.
Do not exercise more than three days at intervals.
If "fishing for three days and drying the net for two days", the effect will be greatly reduced, especially when exercising muscles, the frequency of fitness should be strictly controlled.
It is necessary to rest when doing muscle exercise, but the time should not be too long. Muscle exercise consumes a lot of nutrients. After the exercise, after proper rest, the nutrients in the muscles will be replenished quickly, and the amount of supplementation will be more than the consumption. Physiologically, this phenomenon is called "excessive recovery". "Excessive recovery" makes muscles get more nutrition, and the more they practice, the more developed they become. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. Some studies believe that this rest time is calculated on the basis that the muscles have the last exercise ability again, which usually takes 2-3 days.
After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. This is because muscle is also composed of various protein, and protein, a muscle component, is also in a dynamic change of constant consumption and constant supplement. If you add more, your muscles will grow; If you eat too much, your muscles will decline.
If you don't exercise in time, there are no factors that stimulate muscle growth, and on the other hand, the substances that make up muscles are constantly being consumed, people who exercise will naturally find that the exercise effect is not obvious, the muscle volume is smaller than before, the arm is weak, and the muscle is not as hard as before. This is why sports can't "fish for three days and dry the net for two days".
In order to avoid the above situation, the coach of the gym requires students to keep exercising and set a scientific muscle exercise frequency (that is, the number of exercises per week) for students. The most suitable exercise frequency should be the second exercise before the effect of the previous exercise disappears. In this way, the effect of each exercise is gradually accumulated, which can achieve the purpose of strengthening physical fitness, increasing muscles and improving health.
In order to get the best training effect, every part of the body should be practiced at least twice a week 1, and four kinds of exercises should be done every time, afraid of wasting? Group.
Don't be discouraged if you are interrupted for a period of time due to special circumstances. Sticking to exercise is bound to pay off. When you resume exercise, the frequency of exercise should be small, and it is beneficial to do it three times a week 15-30 minutes. After that, with the recovery of physical fitness, you can exercise 3-5 times a week for 30-50 minutes each time.
I am still young, and my health is very important. I start exercising today.