Keep it in mind! 17 basic fitness training terms

The secret of fitness is like building a building! Fitness knowledge is like a foundation, fitness equipment is a tool, and nutrition is a material. What tests us is how to use these bricks and tiles scientifically to build a magnificent building.

　　The 17 explanations of fitness training terms you must know, keep in mind! With them, you can learn to exercise better.

　　1. Exhaustion

　　　1. Exhaustion

　　　　Defeat is to complete the weight-bearing training until the last time, so that the muscles can reach a certain fatigue state. Exhaustion training is very common in bodybuilding training, and usually appears in multiple trainings. It is a good way to deepen muscle stimulation and increase muscle endurance.

　　2. Inter-group intervals

　　The inter-group intervals are very simple, which refers to the rest time between groups during weight-bearing training. But it can be done well. There are very few friends who control and make good use of the intervals between groups. The intervals between groups for muscle building and fat loss range from 30 seconds to 180 seconds, and you also need to perform certain stretching exercises during rest, not to chat with someone!

　　3. Extreme weight

　　　Extreme weight refers to the weight that can only be completed once. This weight can be obtained through pyramid weighting, and someone must protect it. It is not recommended to test it up. As long as you can complete 2 ups by yourself, you can continue to increase. Extreme weight is an effective basis for strength training in the future. As the training time increases, the limit weight will also increase accordingly.

　　4.RM

　　We will see 8RM and 1RM in many places...RM refers to the limit weight, 8RM refers to the limit weight that can complete 8 trial lifts, and 1RM refers to the limit weight. Muscle growth is usually Complete weight-bearing training from 8RM to 12RM.

　　5. Pyramid training

　　Pyramid training usually refers to the process of gradually increasing the training weight and reducing the number of trial lifts in bodybuilding. Pyramid training can be implemented in a straightforward manner, but also in the opposite direction. During the pyramid training, the increase in weight and the reduction of the number of trial lifts must be closely linked. Usually, each trial lift increases by 5KG, and the number of trial lifts is reduced by 2 times until the number of trial lifts is reduced to less than 3 times. Such training methods are very effective in finding your own limit weight.

6. Super group

　　Super group was created by Arnold Schwarzenegger to save training time. This training method can stimulate more muscle groups in the shortest time, but the training intensity is also very high. It is not recommended for trainers below intermediate level to use. In fact, the method is very simple, and they are trained based on the body's anti-strike muscles. For example: chest and back, bi-head and tertiary, femoral 2 and femoral 4, abdominal muscles and lower back. The reason why it is said to be in high training intensity is because you have to complete more training movements during the same training time, and you have almost no rest during this period. The time is just the time from this instrument to that instrument.

　　7. Stretching

　　　It refers to the muscle stretching exercise. The stretching process should avoid front and back vibrations. What we need to do is to pause the longest point of the muscle lengthening for 15 to 20 seconds, and take deep breaths at the same time. This will be of great help and improve the muscle recovery and ligament flexibility between the groups.

　　8. Muscle feeling

　　In the weight-bearing training process, we need to pay attention to the muscles from elongation and tightening. The muscles will have a soreness and swelling during the process of exerting force, which are all muscles. Feeling. Beginners often cannot master the feeling of muscles well. They can experience the differences in muscles through accurate training movements and multiple repetitions.

　　9. Muscle pumping feeling

　　Muscle pumping feeling is also called congestion. It refers to the muscle swelling caused by the blood flowing to the target muscle in a short time during weight-bearing training, and the muscle circumference will also increase. Good exercise and congestion will increase the muscle circumference by more than 2CM. Beginners only need to strictly train movements and not be greedy for weight-being to slowly find the muscle pumping feeling after congestion. This is a simple measure of whether the training is in place.

10. Compound movement

Compound movement is also called punctual movement, which refers to a movement in which two joints participate in one movement. The compound movement will be participated in the force of the active muscle group and the synergistic muscle group. Due to the force of the synergistic muscle group, the trainer can lift a larger weight, which is a training movement to develop muscle circumference and muscle strength. For example: bench press, deadlift, squat, rowing, etc.

　　11. Isolated movement

　　Isolated movement is also called single joint movement, it is a movement after the movement. There is only one joint to move, and the local muscles are concentrated and the coordinated force is rarely involved in other muscles. This can deepen the muscle stimulation in the local position. Therefore, it is a training exercise to exercise muscle lines and shapes.

　　12. Free weight

　　Free weight is not limited by the movement trajectory, but requires good muscle control and muscle strength. Beginners start practicing with lighter weights. When getting used to the weight, they will increase the weight. Do not rush to achieve success.

13. Nutritional supplements

　　Nutritional supplements are a nutritional supplement in addition to the daily diet of bodybuilding trainers. Because it is portable and absorbs quickly, it can improve the quality of training. It has always been favored by bodybuilding enthusiasts.

　　14. Eat less and eat more

　　I believe many people have heard this term. Eat less and eat more means eating one meal every 2.5 to 3 hours, which can better absorb and utilize the nutrients in the food and avoid the accumulation of fat. It is a diet method worthy of praise for all people.

　　15. Platform period

　　When training weight, When the muscle volume does not grow for a long time, it means that the platform period has begun to appear.

　　16. Adhesion point

　　We will encounter it in weight-bearing training. When we try to lift the weight to the last few times, there will be an intermediate pause during the lifting of the weight. As the limit comes, this pause point becomes more obvious.

　　17. Training protection

　　In order to obtain better muscle stimulation, find someone to help you get through the adhesion point safely, which will be more effective and safer for your training. Training protection is mostly aimed at training free weights.