Fitness skills: high number training method

High group number training method

　　This is a relatively traditional training method. Now many trainers rarely use it, or ignore it. High group number training method can make the body more perfect and full of strength.

　　The conventional training method is to select 3-4 different movements in a part, and the number of groups is basically equally distributed. Based on the total number of groups in a training class, the average number of training groups for each movement is 4-5 groups. This average number of training method is effective in increasing the muscle circumference, but it is lacking in making the muscle form gain a sense of strength. If you always train with this regular average group, then the lack of sense of strength will become your regret.

　　The high group number training method is to choose an action as the main exercise, which is the focus and center of a training class. The number is 8-12 groups, and the weight increases from 60% of the maximum weight to the limit weight (1-3 times/group), and then gradually decreases to the initial weight. Choose two more movements as auxiliary exercises, each doing 3-4 groups to ensure comprehensive stimulation of the target muscle.

　　In this way, the total number of groups remains around 20 groups, but the stimulation effect on the muscles is strong and in-depth. The high number of groups in the main exercise forces the target muscle to tap all potential, so that the deep muscle fibers and tendons of the muscle groups have undergone a "baptism".

　　Scientific and systematic arrangement of this high number of groups will make the muscle appearance dense and tough. At the same time, since the sufficient number of groups for large weight (more than 85% intensity) training is ensured, the body will be more imposing and strong, which is the effect that conventional average group training cannot achieve .Because the regular group turns to the next exercise when the maximum load is reached in the 4th or 5th group.

The number of large load groups is not enough. Although it plays a role in increasing the muscle circumference, it cannot "train" the target muscles thoroughly, resulting in the appearance of the muscle group lacking density and strength.

　　For example: chest

　　Take the flat bench press or inclined bench press as the main exercise, and the flat bench press and the sitting position are used as auxiliary exercises.

　　Take the maximum bench press weight 100 kg as an example: first warm up with 60 and 70 kg, push one group each, about 8-10 times, without exhaustion. Then enter the formal training, 1 group of 80 and 90 kg, and then add the weight to the limit weight 100 kg, and then reduce it to 90, 85, 80, 70 cm after doing one group. catties, each weight is completed, each group is exhausted.

　　Finally, use 60 kg to make rapid push with explosive force, and do about 20 times as much as possible (exhaustrated), so that the deep red muscle fibers can be completely stimulated. This exercise requires high physical strength, so you should have sufficient rest between groups with heavy loads and heavy loads, and pay attention to mutual protection to make the training go smoothly.

　　Do not overweight exercises for birds and chest clamping exercises. You should focus on the stretching feeling of the chest muscles to ensure the sufficient range of movement. Each group is between 12-15 times, do 3-4 groups each. The key point of the movement is to focus on the chest groove, control the decentralization of the dumbbells (or equipment), and then do embrace the dumbbells to touch each other.

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