Quick Questions and Answers: Fitness coach tells you how to develop a beautiful body

Q: How should I develop a beautiful figure?

　　　Does resistance training.

　　Q1: What is resistance training?

　　Basically, as long as the body needs to fight against various resistances, it is calculated, even walking (you need to raise your feet to fight against gravity, and gravity is also considered a kind of resistance), but there are differences in personal abilities and degrees, among which weight training is the representative training.

　　Q2: What should I do first if I want to start resistance training?

　　1. Understand your own needs

　　2. Propose your needs and professionals to evaluate your physical ability status

　　Understanding needs and assessments are all about letting yourself know what you can do What is the important pre-work assignment? Because maybe your body’s primary focus is not exercise training at this time, but you rashly perform training that is not suitable for you without careful evaluation. If you are lucky, you may have small results for you (but potential injuries may accumulate). If you are not lucky, you will hurt you directly. Sports training should not be like buying a lottery.

　　Q3: What should you pay attention to if you can perform resistance training after evaluation?

　　If you are about to start resistance training, it is best to pay attention to the following things

　　1. Training movement selection (muscle group selection)

　　2. Learn movements and operation skills

　　3. Training frequency

　　4. Action order

　　5. Load (weight RM) and number of repetitions (rep)

　　6. Training volume

　　7. Rest time

　　Q4: Which movement should I choose to exercise?

　　First of all, of course, is the exercise that corresponds to your needs. For general fitness athletes, it is highly recommended to choose "multi-joint compound movements". Use more than 2 muscle groups for a single movement, which is the greatest benefit.

　　Q5: How to learn movements and operation skills

　　Looking for people to teach (closed case)

　　Really, if you want to learn something, I can never think of a faster and better way to teach people (but it is difficult to find the right person...).

After teaching you, you must remember to learn the "correct" feeling at the moment, constantly find the same feeling when practicing, and determine the correctness of the movements and techniques through repeated discussions and executions.

　　This can clearly understand which movement exercises which muscle group, and also rely on the establishment and execution of correct postures to avoid compensatory movements, which causes the training target to be deviated or caused damage (acute or chronic).

　　Q6: How many times do I need to train in a week?

　　This is called exercise frequency, which is usually expressed in (how many times/weeks). This arrangement is related to the recovery of the body. You must remember that recovery is also part of the training. It is not just that it is called not practicing until after one day of practice (1 day of rest). 0 days is called sadness in training).

　　It is generally recommended to 3 times per week, but the actual execution depends on the personal condition and is not applicable in one.

　　Q7: How to arrange the order of the movements?

　　The order of the movements will affect the quality of the movements. According to the principle of resistance training, the compound training movements of multi-joint large muscle groups will definitely take priority over other movements. However, my suggestion for those who want to start training is that when your training execution reaches a certain level of intensity, consider this issue. This non-absolute element in the early stage.

Q8: What weight should I choose? How many times do it?

　　Depend on the demand.

　　The weight in resistance training is a relative weight rather than an absolute weight, which means that the same weight has different meanings for different people. It is not that if you take 10KG, I also take 10KG to practice. Let’s talk about the story below:

　　The XXRM here refers to the maximum weight that an individual can perform the correct movements under XX, so 10RM means that the maximum weight that can only be performed correctly.

　　So we should focus on what the demand is and find the corresponding weight repetitions (RM) under this goal.

　　I am afraid that someone will not understand! For example, if you want to develop muscle endurance at this stage, the chart shows the maximum phase of muscle endurance. The limit falls above 12RM, so I must try to find out that I can train at a weight of more than 12 RM to help develop muscle endurance.

Q9: I have found the number of repeated weights. How many rounds (groups) should I do for each movement?

　　The same depends on the requirements.

　　The number of rounds and number of groups represents the "quantity" of training, and it is not good to over- or insufficient.

　　See the picture! Such a simple picture, I won't give an example.

　　Q10: How long is it better to rest between each group?

　　See the picture

　　Conclusion:

　　The training is about your body, so you should use it for you We will carry out our own methods and content, and the principles of training are that after understanding the principles, we will understand one method and all methods. Never blindly follow some rumors or follow the crowd training methods, or ask for advice when looking at a person's body,

　　After all, modern sports science is already very developed, and scientists have helped us experiment and verify many things. We no longer need to use the "trial and misleading" method like our ancestors to get answers. This is our blessing, allowing us to avoid detours and achieve our goals faster

　　The key point is whether you have maintained a correct mentality and concept to learn, practice, adjust and persist.

　　I hope everyone can bring good changes to themselves through exercise.