Training is about quality, practice is divided into good or bad, how to conduct excellent training?

Training is about quality, practice is divided into good or bad, how to conduct excellent training?

When many people do strength training in the gym, everyone will say in unison that strength training is so boring, so boring, not fun, and can’t sweat. Don’t do it

People who say this have one thing in common, that is, they don’t see immediate results. Fitness cannot be effective in one or two days or two months, so it is normal to feel bored and buy boring.

Fitness is indeed not a sport that can find fun, but once you find the charm of this sport, you will never let go.

Working basketball has the pleasure of entering the basket, playing squash has the thrilling sense of speed when the ball bounces back, playing football has the pleasure of getting the ball to dodge the defending players, and even skipping ropes has the sense of accomplishment to reach the target number... It seems that all sports have their own stimulation, but it is difficult to feel such a tense, stimulating and excited feeling in strength training.

� The perfect body curve that everyone envies.

If you care about the body, master the changes in movements, changes in muscle contraction work, and experience the fun of strength training, the time of exercise will not be so boring.

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How to do excellent training?

When we walked into the gym, everyone was doing exercises. Some lifted dumbbells, some lifted barbells, and some practiced equipment, but so many people were doing so much training, and how many people really did excellent training? Not to mention those XX who were looking around while lifting dumbbells

Training has quality practice Dividing good or bad is a waste of energy without excellent training. How to do a good job and improve the quality of training? First of all, you have to be serious and careful!

The foundation is the most important - the result of no foundation is a distorted and inconsistent figure, and you must not ignore the foundation. No matter what you learn, the foundation is the most important. Blindly following muscle exercises performed by books or TV media is just a waste of time. The most important thing in strength training is to learn the correct exercise Methods and exercise tips, so the best way is to receive the assistance of the coach. However, in general, many people do not have the help of the coach, so you must pay attention to the following points when exercising.

First, know clearly which part of the body is exercising, where your goal is to exercise muscles, and focus your mind on the exercise part. Don’t find that your arms are sore after practicing your back

Second, feeling the centrifugal contraction of the muscles (muscles) during exercise (muscles) Meat lengthening) and centripetal contraction (muscle shortening), when muscles are stretched, slow down one beat more than when muscles contract.

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Third, you cannot relax the exercise area after completing each group. You must continue to maintain the continuous tension of your muscles.

Fourth, the rest time between each group does not exceed 1 minute. If you want to see better exercise effects, you should shorten the rest time.

As long as you can truly follow these four points, although it cannot be considered perfect, you can still complete strength training by yourself.

The sore feeling of the body after completing strength training is not because of the wrong exercise method, but because of the waste generated by the metabolic energy of the training era, that is, the accumulation of lactic acid. There are also slight muscle tearing, and the muscles need to be stronger after repair, so you should think of the soreness after exercise as a positive stimulus to accept it. No soreness also reflects that the training has no effect

Several techniques for effective exercise: Smart Training

> Remember: Don’t exercise like a "bear", learn the key points like a "fox"!

1. Choose training movements: Choose the training movement you want to do to learn the purpose and key points of this movement. At the beginning, it is recommended to use lighter to find the feeling of muscle force and do the movement correctly.

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2. Measure 1RM: (the maximum weight that a complete movement can bear during exercise) to set the exercise intensity that meets your exercise goals. Beginners can use 60 to 70% The intensity is the best.

The number of times found: According to your goal, set the number of exercises that meet the goal

1. Generally speaking, 1RM-5RM is the best choice for muscle strength. To exercise the strength of the muscle, you should use a mode with a larger weight and a smaller number of repetitions when performing weight training;

2. 6RM-12RM is the best choice for enlarging muscle volume and can be used to increase muscle volume and circumference.

3. Above 15RM is the best choice for developing muscle endurance: To exercise the endurance of the muscle, you should use a mode with a lighter weight and a larger number of repetitions.

Group interval: During exercise, rest for each group The time is no more than one minute

According to the body's structure, without the external supply of oxygen, the time for the muscles to continuously use the maximum strength is only 41 seconds.

Training time: Strength training does not exceed 50 minutes

Strength training is best to end within 50 minutes, and 8 to 9 exercise methods are performed during this period.

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