Be aware of strength training plan for junior bodybuilders

1. Negative exercise

　Some people believe that negative exercise will make the muscles stretch and lengthen. In fact, during the reduction process, the muscles can only relax but not stretch. The muscles are stretched only after reduction, which is caused by the tension of weight. For example, after pull-ups, the chest muscles and upper back muscles are stretched by the pull-up force; as a result of the wings of the dumbbells lying on the back, the chest muscles are stretched by the pull-up force of the dumbbell weight; as a result of the wings of the dumbbell bird, the chest muscles are stretched by the pull-up force of the dumbbell weight; when the arm flexes and stretches, the upper arm biceps and brachial brachialis are stretched by the stretch force of the dumbbell weight; After the triceps and forearm muscles are reduced, etc. These reduced stretches do not play a role in growing muscles. The movements that truly make the muscles develop are the compression effect of their positive exercises.

　　Some people think that exhale during positive exercises and inhale during negative exercises. That is, exhale when exhale when exhale, and inhale when reducing.

　　Inhalation during positive exercises (strength) can increase the amount of oxygen-storing myoglobin and energy-supplying muscle glycogens, expand the muscle capillaries, and facilitate exertion. If exhale when exhale, it will cause It will cause hypoxia, insufficient energy supply of muscle glycogen, resulting in a decrease in muscle strength and the number of muscle fibers involved in force will also decrease. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, causing muscle soreness and fatigue.

　　　Advocate the positive exercisers require the movement speed of 3-4 seconds and the reduction speed of 2-3 seconds. It is said that the negative exercisers require the movement speed of 2-3 seconds and the reduction speed of 3-4 seconds.

　　In fact, the movement speed is related to the load (in proportional). The smaller ones move faster, about 2-3 seconds; those with large loads move slower, about 3-4 seconds. The restoration speed is also the same. The lifting speed is too fast or too slow, which means that the weight lifted is inappropriate.

2. Aerobic exercise

　　Aerobic exercise is based on the heart rate. The maximum heart rate recognized by most people (200-age) 80-90% is the upper limit, which is commonly used to be 60-80%. Each exercise can accelerate blood circulation and promote new and new Metabolism.

　　A normal heart rate of 70-80 times per minute, the amount of bleeding per heart contracted is about 60 ml, and a total of 4200-4800 ml is discharged per minute. According to the heart rate of aerobic exercise, the blood volume of blood per minute is about twice that of normal.

　　However, the higher the heart rate, the shorter the rest time of the myocardium, and the heart is prone to fatigue. Moreover, when the heart rate is high, the time for the heart to relax may be short to prevent blood from being fully filled, so when the heart muscle The amount of blood excreted when contracting again is reduced. Therefore, it is not ideal to simply increase the heart rate. Despite this, the purpose of exercise to increase the heart rate is to reduce the usual heart rate to about 60 beats per minute, which is to prolong life. This is a new result of life science research. However, increasing the heart rate should be moderate to avoid excessive heart fatigue and myocardial strain and heart disease. Long-term high-rate exercise (such as 10,000-meter running) is very harmful to health.

　　Increase the amount of blood excreted by the heart every time it contracts It is a better method. For example, squats can effectively exercise the heart, causing the heart to produce strong contraction and dilation strength. Therefore, appropriate acceleration of the heart rate and strengthening the myocardium movement are good strategies to improve the function of the circulatory system. In fact, the heart rate of strength training is not low, generally up to 120 times per minute. For example, a quick squat with light weight can achieve this goal, which not only increases the heart rate, but also trains muscle lines?

The relationship between aerobic exercise and breathing shows that the breathing is shallow It has an impact on aerobic metabolism. The heart rate is high, the breath is shallow, and the oxygen inhalation is low each time; the heart rate is low, and the oxygen inhalation is high each time. Deep breathing with weight (squats) is the best, which can exercise lung capacity. Increased lung capacity is similar to the increase in blood discharge of the heart, that is, taking more oxygen and excreting more carbon dioxide per breath. Practicing squats for a long time can make the breathing in quiet time, reducing the number of breaths per minute to 8-10 times. Deep and slow breathing allows you to have a longer rest time after each breath, making it less easy to get tired.