Professionals, as senior trainers, are very different from ordinary amateurs. In addition to strong financial support, trainers can have:
Adequate nutrition intake-strict diet, fitness supplements, and even high-tech products harmful to health;
Adequate sleep time-8 hours of sleep time is not suitable for everyone. The best way to sleep is to go to bed every day 10 and wake up naturally, but if you don't eat this bowl of rice, socializing and working overtime will delay your sleep;
There are many things that need the support of money to do.
But the most important thing is a strong gene-no matter which field, talent is very important. Strong genes can make you recover faster and suffer less. One year's practice by others is equivalent to two years' practice by you. Schwarzenegger's barbell arched his back, but nothing happened.
As an ordinary fitness enthusiast, if you don't have the above conditions to do a lot of training, your body will be difficult to recover, your immunity will decrease, you will be sleepy, your testosterone will decrease, and injuries will follow. After all, muscles don't grow in gyms, but they are foreign ministers in gyms.
It's best for ordinary fitness enthusiasts to start from two teachers and transition to three teachers in one year, up to four teachers, and exercise no more than five times a week, because ordinary people spend their lives as intermediate coaches at most.
However, if you are young and have plenty of spare time in college, you can also try to practice twice a day and four days a week to see if your body can recover. The training idea is:
Every day is a big muscle group+a small muscle group, and every training focuses on the key points-four groups of key parts and weak parts, and the other three groups;
The training of large muscle groups is mainly compound movements, and after a large amount of training, isolated movements are trained for weak links;
Each warm-up time should be controlled at about 40 minutes, preferably no more than 50 minutes-to prevent overtraining.
According to this idea, I think a cycle of two days is good.
Monday: several back pull-down movements in the morning, the outer edge of upper chest, middle chest and pectoral muscles (birds, optional); Triceps at night;
Tuesday: Squat in the morning, aiming at quadriceps femoris; At night, shoulder compound movements, posterior middle bundle;
Thursday: several back rowing movements in the morning, upper chest, lower chest (parallel bars) and middle seam of chest muscles (gantry clamping chest, optional); Triceps at night;
Friday: morning squat, standard hard pull (group 2), aiming at the movement of biceps femoris; At night, shoulder compound movements, back beam and middle beam.
In daily life, the back and deltoid muscles are not used much, so it is necessary to give priority to training. The upper chest is bigger than the middle chest and the lower chest, so it is also the focus.
The weight, quantity and number of groups used in back movements must be greater than or equal to the chest.
Each training time is controlled at about one hour.
You don't need to practice your waist and abdomen, you can practice it when you squat. At most, you wake up every day to practice a set of Russian external oblique muscles.
In this case, aiming at different parts of the same large muscle group, this can also make the muscles get as much rest as possible.
If you can't stick to it, the future training ideas will be similar to this, with medium intensity and high cycle.
Remember,
Go to bed early every day and wake up naturally!
Eat more every day!
Don't push too hard, the posture must be correct, don't hug too hard!
In case your body can't stand it, change back to practicing three or four times a week in time!
Beginners over the age of 25 should not try!
Yes, once in the morning and once in the evening. Aerobic exercise in the morning, stretching yoga running, muscle training in the evening, pull-ups and handstands.
Can ordinary bodybuilders "practice twice a day"? Sure! However, "yes" does not mean that any bodybuilder can train with the training frequency of "twice a day". What specific factors need to be considered?
What is "exercise twice a day" and what is "ordinary bodybuilder"? "Practice twice a day" is easy to understand, that is, two separate trainings are arranged in one day, and the interval between these two trainings is at least "hours", that is, there is no connection between before and after. For example, 40 minutes of running in the morning and 60 minutes of strength training in the afternoon.
The definition of "ordinary bodybuilder" is not easy, because there is no absolute standard and everyone can have their own understanding. However, considering that the exerciser already has the physical fitness or training necessity of "practicing twice a day", he is definitely not a novice in fitness and should belong to an exerciser with certain physical fitness and sports qualifications.
Yu is defined here as a friend who has done regular and systematic strength training for at least one year (4 to 5 times a week).
The basic premise of "two exercises a day": the purpose of physical recovery ability is to achieve more efficient and ideal fitness effect through more training input. But there is a premise that your body has the ability to recover in time without overtraining.
Most "ordinary bodybuilders" who focus on strength training use the training frequency of 3 to 5 times a week to train the main muscle groups of the whole body once a week. After each training, usually from the second day or the third day, the corresponding muscles will have delayed soreness, which will disappear after one or two days or two or three days. In this process, the body recovers excessively and becomes stronger. That is, the training arrangement of "three to five times a week" is suitable for "bodybuilders" with general "physical recovery ability"
Specific to an "ordinary bodybuilder", we can make a simple "feeling" judgment on whether the body is effectively restored after exercise:
Because the frequency of "practicing twice a day" is high, the exerciser's "physical recovery ability" is also higher. Suppose a man works out five days a week and exercises twice a day, then he can complete a "whole body muscle group" strength training cycle in almost two days.
At this point, in terms of physical recovery, the exerciser will directly face two problems:
(1) Whether the amount of exercise that day is appropriate and whether the physical fitness for the second training can be guaranteed. For example, if you run 1 hour in the morning and then do strength training at 3 pm, do you feel very tired, or does your lack of physical fitness affect the level or efficiency of strength training? That is, the physical recovery problem of the day.
(2) When the second "muscle training cycle" begins on the third day, the body's delayed soreness has also begun, or it is at the peak of soreness. Has this affected the training level and training efficiency? That is, the problem of physical endurance and muscle soreness caused by high-frequency training.
If these two problems are within the range of the exerciser's body and the training is not affected, it shows that the frequency of "exercising twice a day" is feasible and there is no problem.
Is it necessary to "practice twice a day"? Who may adopt the training frequency of "practice twice a day" because of the stage goal of bodybuilders?
(1) People who want to get better fitness results and make obvious breakthroughs in the short term.
This kind of bodybuilder has adapted to the training frequency of four to five days a week, so he hopes to increase the training load, break the balance in the body and let the body adapt.
(2) Strength trainer during fat reduction.
It is often necessary to increase the input of aerobic exercise or interval training while ensuring the amount of strength training, so as to achieve the goal of reducing fat quickly. For example, some hard-working bodybuilders jog for several kilometers in the morning, do strength training in the afternoon and have another high-intensity interval training (HIIT) in the evening.
(3) people who are preparing for fitness competitions.
Schwarzenegger provided the competition plan in his fitness book. The training frequency is "once or twice a day, six days a week", and most of them are "two exercises a day".
In addition, "ordinary bodybuilders" can guarantee the training frequency of 4 to 5 times, and can already achieve the ideal fitness goal. There is no need to stick to "practicing twice a day or more".
It is not recommended to practice twice a day. Why?
First of all, practicing twice a day for a long time is high-intensity training for ordinary fitness enthusiasts. We all know that high-intensity training is bound to increase the risk of sports injuries; Therefore, in order to avoid increasing the chance of sports injury, it is not recommended that you practice twice a day.
Some senior bodybuilders and bodybuilders have more solid sports foundation and training experience than ordinary enthusiasts, but they still can't completely avoid sports injuries. Some time ago, several senior athletes in the fitness circle were injured in training, and the athletes in serious condition need to stop training for 3 months!
The second reason: practicing twice a day may lead to disharmony in life. For example, training too hard reduces our spirit and vitality; The student party may not need to work hard for life, but if we office workers need to work, the fatigue caused by training is likely to affect our lives.
The third reason: if you have the idea of practicing twice a day, you probably want to gain muscle or lose fat in a short time, but have you seriously thought about whether it can really bring us these effects?
Let me talk to you first about whether you can gain muscle from it. It is true that muscles need to be stimulated by our exercise to help them grow, but this is only one of the conditions. Don't forget, muscle growth is inseparable from adequate nutritional supplements and sleep time.
At the same time, muscles need to rest and can't exercise every day; The scientific rest time of muscles is 48 hours for small muscles and 72 hours for big muscles. Of course, everyone needs different rest and recovery time for different muscles, such as friends with good physical toughness, and small muscle groups can only be satisfied in 36 hours, but can our physical condition be that good?
Let's talk about the fat-reducing period. This fat-reducing period will definitely create a calorie gap for the body. At this time, we may choose to do a lot of aerobic exercise or anaerobic training, during which we may implement some fat-reducing diets; However, the implementation of these exercise and diet plans may lead to the decline of basal metabolism, and the above-mentioned adverse conditions will also appear.
Once, a friend of Xiaoqi's body did a lot of aerobic exercise and low-carbon diet during the fat reduction period, and finally lost weight, but also lost a lot of muscles. I feel that his spirit was very poor during the fat reduction period.
These are all personal reasons why I don't recommend you to practice twice a day.
For well-trained and experienced friends, practicing twice a day may be a stepping stone to the peak;
But for a friend who has a little taste and tries rashly, practicing twice a day is not only ineffective, but may also hurt you.
Since we mentioned "practicing twice a day", let's take a look at its main training methods.
The strength training plan twice a day is generally arranged by "big muscle group+small muscle group", and it is best to cooperate with muscles and antagonistic muscles. That's a bit obscure. To share a friend's pre-competition training plan.
First of all, briefly introduce his situation:
Master, a professional fitness instructor, was the champion of Beijing Lotus Cup Fitness Group.
The back and legs are the dominant parts, followed by the chest and shoulders, and the arms are slightly weak. Therefore, the cycle arranged in the preparation stage is mainly upper limb training, with emphasis on the front. After each strength training, you need to cooperate with the treadmill aerobic training for 20min minutes.
Training plan:
Day 1: Exercise chest muscles in the morning and triceps in the evening.
The next day: morning shoulder exercises+evening biceps exercises.
Day 3: Back exercise in the morning+abdominal exercise in the evening.
Day 4: Rest
Day 5: Exercise chest muscles in the morning and triceps at night.
Day 6: morning shoulder exercise+evening biceps exercise.
Day 7: Exercise your legs in the morning.
Day 8: Rest
Personal evaluation:
For a month, the state was really fast ... but he felt weak and his lips were white. In addition to training, I take my team members to class every day, ranging from three or four to seven or eight, thanks to my young age and good health.
Obviously, this model is not suitable for ordinary people at all. Practice twice a day, once in the morning and once in the evening. The intensity is beyond the tolerance of ordinary people, especially office workers ... Overtraining will lead to physical recovery, and fatigue and muscle aches will also affect your daily life.
Even the player-level trainers who play the competition only try this kind of surprise training 1 month before preparing for the war. If the front line is stretched longer, not only the state will not come out, but also the situation of muscle loss will be more common (natural players).
Practice twice a day: one strength training and one aerobic training. This way is milder than the above, but to be honest, it is not something that ordinary people can try. A typical example is dwayne douglas johnson's training. A blogger in Celebrity on the Internet trained in his way for a week, and he felt "miserable".
Training plan:
Let's take a typical five-point training plan as an example to illustrate how to arrange "training twice a day".
Monday: One chest exercise and one aerobic exercise for 40 minutes.
Tuesday: One back exercise and one aerobic exercise for 40 minutes.
Wednesday: One shoulder exercise and one aerobic exercise for 40 minutes.
Thursday: an arm exercise and a 40-minute aerobic exercise.
Friday: One leg exercise and one aerobic exercise for 40 minutes.
Saturday: rest
After trying for a week, the beauty blogger said that the body could not stand it. "I won't do it again."
Personal evaluation:
Dwayne douglas johnson can have the image of a muscular tough guy, gain muscle while maintaining a relatively low body fat rate, which is related to the training arrangement of "exercising twice a day" to some extent.
Of course, in addition to adhering to this high-intensity training mode, factors such as diet nutrition and sleep quality are also very important for muscle exercise.
For freelancers with plenty of time, it seems not difficult to set aside two time periods for strength training and aerobic training respectively every day, but for ordinary trainers with insufficient time, this training method is still very "extravagant".
For ordinary trainers, we can concentrate on training-
Personal suggestion: Ordinary trainers don't need to "practice twice a day". Generally speaking, no matter which of the above training methods is suitable for ordinary fitness enthusiasts to practice.
There is an old saying in China that "haste makes waste". Choosing more radical training methods and increasing the accumulation of training amount can improve the muscle bodybuilding effect to a certain extent, but the negative effect is obvious.
The amount and intensity of training beyond your body's capacity will cause stress on your bones, make it difficult for your muscles to recover, make your joints inflamed and make your body more tired.
Overtraining leads to imbalance of hormone levels, which increases the secretion of cortisol and adrenaline, affects your immunity and makes recovery more difficult.
From a more popular point of view, when the focus of life is excessively inclined to training, it is a lot of investment in physical strength, energy and time.
Ordinary trainers can stick to a hobby, mostly out of love or goal. Being obsessed with the gym and not caring about other things may reduce your fitness enthusiasm faster, make it harder for you to stick to it, and make most people take longer to make progress.
Non-utilitarian fitness is actually the most natural way to get along with yourself, your muscles and your body.
Of course, if you still want to try "practicing twice a week", you must remember to eat, drink and sleep well. It's best to find a professional to help you massage and relax your muscles frequently. After discovering your physical changes, adjust your plan in time and arrange training on the premise of safety and health.
Is it possible for ordinary fitness enthusiasts to practice twice a day? This should be controlled according to one's own situation, which is determined by many factors such as one's age, physique, hobbies, intensity of sports events, duration of sports and so on. Most people can practice twice a day.
Practicing twice a day is good for people who like sports. It can make up for the monotony and deficiency of a sport.
I am a man in my sixties and like sports very much, so I chose two sports. I started running (jogging) 7 kilometers every morning for more than 40 minutes. I feel that my leisure time is too long and I don't get enough exercise. So I chose two sports, running in the morning and cycling in the afternoon. The riding time is about one hour, and the riding distance is about 20 kilometers. Riding not only increases the amount of exercise, but also increases the fun of life and improves the quality of life to some extent.
My feeling, my jogging and cycling practice, is not tired, and it is moderate exercise for me. However, I don't recommend that all people who like sports practice both, nor do I object to those who like both.
For ordinary fitness enthusiasts, whether they can practice twice a day, it is best to vary from person to person and do what they can, rather than blindly comparing with others. Your own exercise and amount of exercise should be controlled according to your own situation. What you like and adapt to is the best.
Yes, but you should control your exercise style and amount, leave enough time for your body to recover halfway, and it is best to separate aerobic training from strength training.
How many times a day depends entirely on your hobbies and training intensity. You can practice twice a day while ensuring moderate intensity each time. Specifically, don't train two large muscle groups every day. It is recommended that a large muscle group and a small muscle group train together. For example, your body feeling doesn't follow the intensity of strength training, so you can (I hope to give you a good quality when applying for yellow V).
1. That depends on how ordinary you are, because it's nothing to exercise twice a day. Some fitness enthusiasts practice three times a day, but those who practice for more than one day don't practice every day, just for a certain time. Real fitness enthusiasts and even great gods usually practice once a day and rest for one or two days a week.
2. The main reason for people who practice twice a day is that high-intensity training will lead to more detailed training. For example, two exercises will not put a large muscle group into one day, because it will not recover at all the next day. Only a large muscle group with small muscles, or even a muscle group training alone, will do more detailed training.
As an ordinary fitness enthusiast, there is absolutely no need to practice like this. First of all, you should practice muscle endurance and gradually enter muscle hypertrophy. Fitness is a long way, you can walk slowly.
Conclusion: We should integrate fitness into life and exercise happily.
Of course not. Your physical function can't keep up. Everything should be done step by step. You should start from the basics, such as the norms of fitness movements, learn the correct movements to protect yourself from injury, and then slowly increase the amount of exercise.