If you want to get the best fitness effect in a short time, you need some skills to improve exercise efficiency. Next, I'll introduce you to several methods!
Do full-body training first
The more you train with muscle groups, the more you should do it first, such as squats, hard lifts and clean and jerk. This kind of training needs the coordination and concentration of the whole body muscles. If you do some muscle group training first, and then do the whole body training, it may lead to incorrect posture and sports injury because of muscle group weakness.
Tighten the hips
Why do you feel that your body is untrained when you do certain actions? Jennifer Dawn Chapman, an expert from the International Bodybuilding Association, shared a tip. If you use the muscles of your back during exercise, you should tighten your hips as much as possible. Take the gluteal bridge as an example. When the abdomen reaches the highest point, hold your hips for a few seconds, and then slowly lower your body. This little gesture can also be used for squats and hard lifts.
Appropriate rest between groups
Moderate rest between groups is necessary, but the longer the rest time, the more pumping sensation (congestion and abdominal distension) will be lost, which will also lead to a drop in body temperature and increase the risk of injury. It is suggested that the rest between groups should be controlled between 30 and 90 seconds. For example, compound training can rest for up to 90 seconds, while each group of muscle endurance training above 15 only needs to rest for about 30 seconds.
Replenish water
Many bodybuilders pay special attention to the intake of protein, but they don't necessarily pay equal attention to supplementing water. Eating according to the standard of protein per 1 kg 1 g can effectively help build muscles, provided that these protein can be fully utilized. Scientific research shows that a high-protein diet has a slight diuretic effect, and when the human body converts protein into energy, it needs to consume a lot of water. So stick to 8~ 10 glasses of water every day. Especially during exercise, drinking water is equivalent to indirectly providing enough protein for the body.
Recorded data
Daily exercise notes record what training you did that day, how many groups you did, and how many times you did each group. It is best to take photos regularly and record your body shape changes. In this way, when you want to increase your weight or adjust your training mode, you have a basis. In addition, these records can also help you make a fitness plan more effectively.
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