Say goodbye to the newbies! Evolve again!

Say goodbye to novices! Evolution again!

　　Recalling when I went to exercise, I felt that I had made rapid progress at the beginning. I could lift more weights and make more sets in a short time, and my body changes were also obvious.

　　For novices, I just need to follow the training and nutrition guidance written in the teaching book. If it is implemented correctly, no matter men, women, young and old, as long as I follow a simple fitness plan, there will always be a good time with rapid progress at the beginning

　　But you can't always be a novice

　　If you want to make progress and achieve the ideal figure in your heart, you must work harder.

　　Fitnesses who want to go to the next level. You need to avoid the following 5 mistakes

　　1. The number of trainings falls within the same range

　　Generally, it is written in fitness teaching books, and 6-12 strokes per set is the most effective range of muscle increase. However, occasionally performing strength training with lower numbers (1-5 strokes per group), or performing muscle endurance training with higher numbers (20 strokes per group), has a very important indirect effect on increasing muscle.

　　Attention to do a little high-weight strength training, you can have stronger strength to operate the original 6-12 strokes. As for muscle endurance training with up to 20 strokes per group, you can make the total number of sets of training more than before, and you will find that your endurance has been enhanced, so overall you can do more training.

　　Suggested practice: In general training schedule, occasionally add low and high-frequency training days.

　　Special recommendation: In a small cycle, you can start with high-frequency training, then immediately do high-weight and low-frequency training, and then return to normal training with 6-12 strokes per group.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

Related recommendations

　　Secrets for beginners - avoid 9 fitness mistakes and no longer waste time

　　Basic movements in gym fitness, novices must master

How to exercise more effectively, 6 suggestions to improve your fitness efficiency and quality

2. Always do the same training movements

This is a weakness of human nature. In all training, we always find some training movements that we especially like. At the beginning, these movements are really effective, so we will think like this: " If it works, it's troublesome to adapt to new movements."

　　This is not the case. Our muscles will learn and adapt to external training. When they adapt, the muscles will not be easily damaged and the speed of progress will decrease. This is called the "repeat effect". To avoid this phenomenon, it is to constantly give different training movements.

　　For example, barbell curls and hammer curls are both training biceps, but they can be used as replacements for training movements. Another great benefit of different training movements is that they can move different muscle fibers and obtain more comprehensive training.

　　It seems that muscles are very fond of the new and old, and the more objects they find, the better. It is not its style .Replace training movements frequently can help you very much

3. Either do too much or too little single joint training

I think this is very interesting. Whether in the United States or in the country, I always see some people like to train small muscle groups with dumbbells from beginning to end in the gym.

　　We can divide the training movements into single joints and multi-joints. Some people think that single joint training (such as birds, curls) can make the target muscles or focus on stimulation, so training is more effective; while some people think that multi-joint training (such as barbell press) can lift larger weights and increase the overall muscle mass to be efficient.

　　There is nothing wrong with both. The key is to properly match these trainings. It is not good to do single joints or only multi-joint training for a long time.

　　The simple way is to know clearly what movements you have done, remember to integrate multi-joint and single-joint training into the training plan. Taking me as an example, I often start with multi-joint movements, because multi-joint training uses more muscles, which can make the muscles in the whole body heat up very quickly. Then match single-joint movements to target muscle training.

　　Add multi-joint and large muscle groups to drive the development of the overall muscles

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Further reading:

What is super recovery? What makes you continue to be strong

　　Muscle-building book! Big body fitness secrets Fitness Lighthouse!

4. Always perform single sets of training

4. Always perform single sets of training

　　I personally think that a simple single set of numbers can make good progress in the first training. Of course, if you want to quickly achieve better goals, you need higher intensity training.

　　　3 effective training methods you need to improve:

　　1. Super sets: After completing one set of training movements, change another action immediately without rest

　　2. Decreasing group(Drop) sets): After completing a set of training exercises, reduce the weight immediately and then operate until it cannot be performed

　　3. Centrifugal and heavy-weight combination (Heavy Negatives): The weight of centrifugal contraction is higher than that of centripetal contraction (usually our training is to lift weight and stimulate muscles through centrifugal contraction, and then return to the starting position)

　　In fact, these trainings are relatively advanced training methods. Before doing it, you should consider your body and training degree. If you find insomnia, anxiety, poor appetite after performing high-intensity training, the body may have been overtrained.

　　5. Do too much aerobic exercise

　　High-intensity weight training, when paired with aerobic exercise, you should pay attention to avoid overtraining

　　We usually think that weight and aerobic exercise are the best strategy to increase muscles and control body fat at the same time, so both training will be arranged in the fitness meter Sketch.

　　If you do high-intensity weight training and perform high-intensity aerobic training, it is easy to cause overtraining, because the body cannot bear such training volume. Therefore, he recommends that when performing high-intensity weight training, do not exceed 3-4 times per week, do not exceed 30-40 minutes each time, and do relatively mild aerobic training.

　　Of course, these numbers are references. What kind of weight training is high-intensity for you, and your body's cardiopulmonary ability and aerobic training tolerance are different.

　　Simple: Listen to your own body's voice, pay attention to whether there are signs of overtraining, and avoid overtraining while pursuing the effect.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

You may like:

Winter is here! Let 10 reasons that warm you to take you to fitness!

Fitness is a golden song that never fades - dedicated to those who are working hard to exercise!

　　How to exercise more effectively, the 6 most easily overlooked details of how to ignore