Generally speaking, the total number of groups in each course is 12- 18. Exceeding this number will greatly prolong the recovery time and have a negative impact on muscle and strength improvement. At the beginning of exercise, the number of groups needed is even less than this, and one or two groups at a time is enough. With the continuous improvement of ability, several groups can be added appropriately, but the actions used at this time should be reduced by several.

Extended data:

Correct fitness methods:

1, plan training

Fitness is definitely not blind training, we must train in a planned way! Therefore, we must make a detailed training schedule before fitness, so that we can have goals, directions and better progress. What parts should I practice today, what parts should I practice tomorrow, and what actions should I use for each part? These must be carefully arranged.

2. Standardize actions

If the action is not so correct, it will not only lead to physical injury, but also greatly reduce the effect of efforts, which is not worth the candle. Therefore, in fitness, we should pay attention to the standardization of movements, do them slowly, find out the feeling and position of strength, and do every movement in place to fully stimulate muscles.

Don't forget to have a rest.

Fitness is the process of destroying muscle fibers, and rest is the process of repairing muscle fibers. Destruction is as important as repair. So we should not only practice, but also rest, preferably once every three days, so that our muscles can recover better.

At the same time, the rest time every night is also very important. Be sure to sleep soundly, because muscle repair is the fastest at night, and you can recover better by sleeping for seven or eight hours every night.

4, diet must pay attention to

In fact, fitness is eating and practicing, plus a sleep! If you want to build a good figure and build huge muscles, you must pay attention to your diet, eat less oil, eat more protein, and eat fresh vegetables, fruits and high-protein meat every day.

At the same time, within half an hour after fitness, carbohydrate and protein should be supplemented in time, which can help the muscles to rebuild faster, achieve better fitness effect, and make the effort get the due reward.