What is the most important thing about fitness training: quality!!

Improve your training! Do these six things well to ensure that your training quality will be several times more!

What is the most important thing in training: quality!!!

Training is serious, hard and exciting. Whenever you step into the gym, you have only one purpose, to do the best training.

The same one-hour training time for two people may have a difference in heaven and earth. Everyone wants to do the best. So how to improve your own training?

The 6 factors that determine whether you can become stronger are also the 6 factors that make you superman

1. Train with all your strength and stay away from your comfort zone

Facts Many weight-bearing trainers seem to like to keep their training within an easier range, and do not do their best to train with heavy weights, and push training to the edge of exhaustion

Far away from the comfort zone: The meaning behind weight-bearing training is to challenge yourself. Let's recall the principle of overload training: In order to increase the circumference, strength and endurance of muscles, you must make your muscles exceed the intensity of work they have adapted in the past

Be sure to have a clear idea after each set. Can you continue to do a few more standard repetitions under this weight? If you continuously find that your answer is correct, then increase your weight to make your last time Repeating movements reach or approach exhaustion

2. Don’t do too many exhaustion groups

2. Too many people overtrain and each group is exhausted. However, this is not the case. Exhaustion will bring you obvious benefits, but if you do too many exhaustion groups, this will hinder your physical fitness from the complete recovery before the next group training, then you will inevitably lose the ability to exercise in high intensity

Study shows that from long-term results, in each exercise, multiple to exhaustion training produces less strength growth than only one to exhaustion training. And the study found that all groups to exhaustion training will reduce insulin-like growth factor-1 (IGF-1) The level of the body means reducing the growth of muscle size

A good rule is to only exhaust one or two of them in each exercise. And you often do not exhaust each group in your training. Through this practice, your muscles will always be trained, but will not be overtrained

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3. Don't use too much weight

The problem that is often overlooked is to install your barbell bar with too much weight, which can cause you to hurt and limit your movements to a very small range, and cause other muscles to bear more pressure from weight than the target muscle group. "If you use too much weight since the first repetition, then the number of deceptions will follow

Do you do a bilateral bra if you use too much weight since the first repetition. When curling muscles, swing the arms and heels (also known as deceptive curls), which will shift the weight away from the biceps and reduce their ability to grow the whole body. Indeed, it is no problem to make the body slightly swing in the last or two repetitions of a set of exercises, but correct and standard repetitions can maintain pressure on the muscles

Using one or two deceptions to complete a set of hard training is forgiven, but there is still some controversy to use them; strictly limit the number of deceptions, when you cannot do the full number of movements, use only a few deceptions in each training or in each body part

4. Be sure to shrink in a centrifugal way

We have been talking about it tirelessly, but there are still some people who do not understand its meaning: For the creation In terms of strength and muscle circumference, the passive (centrifugal) process of each repetition is equally important as the active (centripetal) process

Every time just simply drop the weight, which can bring you a huge damage. The rapid drop of the impulse replaces the work your muscles should do!

Make sure that the centrifugal stage of each repetition is maintained for at least 2 seconds, or even 4 seconds. But you don’t have to develop the habit of counting every time; you just need to control the weight as long as possible during the entire centrifugal process, and then you will get better and better. Doing this will help you overcome the platform period of training

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5. Don't do too much isolated training

One of the things you get angry is that some beginners do not do any other training except single joint isolated movements, such as butterfly machine chest clamping and side-leveling movements

These are indeed good exercises Movement, but when your goal is to build a good and solid body foundation, compound movements are indispensable training content

When you start training, you do not need to add every isolated exercise to your training plan

Adhere to various basic training, such as squats, bench presses, deadlifts, head presses, barbell curls, arm flexion and extension, pull-ups, bends, etc. These weight-bearing training can effectively stimulate a large amount of muscle fibers, which will cause your muscles to grow rapidly, which is also a training effect that isolated exercises cannot achieve

You do not have to completely avoid isolated exercises. If you use 3-4 exercises to train for a large muscle group like the chest and back, you just need to make sure that one of these training exercises is a single joint isolated exercise. It is placed at the end of the training, or at the beginning of the training, before the next heavy-weight compounding movement, exhausting the muscles to be practiced in advance

6. Use limited angles to train

Facts "Using different angles for body parts like the chest, the effect is very obvious. For flat plates, upward and downward movements have become very common, but the effect is not obvious for other parts

Even if you make sure to use a variety of grips, hands and feet in group after group training, this can only make you have a slightly different stimulation of muscles

Takes Take the back as an example. Machine rowing is very similar to sitting rope rowing, so don't do these two movements at the same time during a training session, unless one uses a wide grip and the other uses a narrow grip. In this case, you can do both exercises at the same time. For biceps, the standing barbell and dumbbell curls are basically both moving at the same angle, so do your dumbbell curls on an upper inclined plate to change the angle of the stimulation

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