When learning movements: Do you need to practice a lot in one breath?

When learning movements: Do you need to practice a lot in one breath?

As for many fitness beginners, they will encounter a problem when learning to train movements: can you do more sets of each movement? I feel that you can get familiar with this movement quickly and learn it quickly.

Do you have the same question?

I have been learning bench press recently. I feel a little wrong, but I feel it is OK, so I want to practice more sets and do more in one breath. This way I feel that I will learn faster

In fact, we don’t recommend this method!

For beginners who are learning movements, the better way is: small amount. It will last for a long time, which will lead to better movement adaptation and improvement.

A passage said by Charlie Francis, a famous Canadian coach, is here to share with you: Smaller CNS demands over a longer period of time result in more acceptance and greater improvement, while the rush to get more done leads to uncertainty down the road.

It means: for a longer period of time, continually giving smaller central nervous system stimulation will lead to more acceptance and improvement; while rushing to get more, it will lead to uncertainty in the learning path.

The famous American coach Dan John said: Coax the gains, not force them.

Meaning: slowly coax the gains, don't force them.

This concept is the same whether it is in action learning, strength training, or even soft tissue relaxation. Our focus is on "consistency (continuous)" rather than being attached to the total amount of the moment. For example, if you relax your muscle fascia through the foam roller, compared to "only one day a week, 5 minutes per part a day", operating each part every day for 1-2 minutes will achieve better results.

The same is true for training movements or learning anything. Do a small amount of learning when the brain is still fresh and clear, and then continue to do it in a way that increases the frequency ( For example: three days of training a week), this will be better.

In the study of fitness movements, it will inevitably be unhappy, especially for many ordinary people who have not been exposed to exercise training

First we learn an action, and in the first week we just recognize it first, practice a "shape" in a limited time. After 2 to 3 weeks of teaching and reminding, the movement will become smoother and more neat, so it is normal to do it well at the beginning. As the number and frequency of exercises increases, the action pattern will be established.

In the course, if the movements are not good (3 consecutive times), it is recommended to skip the action first, because if you continue to do it, the wrong action pattern may accumulate. It takes more time to correct it. Even if the movements are grasped, I do not recommend a lot of exercises, which may lead to excessive muscle use. This is also why it is important to emphasize increasing the "frequency" of exercises rather than extending the "weight or time" of exercises. It is easy to stop when you see them, and don't be greedy.

From the perspective of soft tissue adaptation, the goal in the basic period (or the anatomical adaptation period) is to allow soft tissues (such as muscles, ligaments, tendons, etc.) to gradually adapt. The muscles adapt quickly (more blood supplies, oxygen and nutrition can quickly repair damaged tissues and discharge bad blood at the same time), but ligaments, tendons, etc. (less blood supplies) take a long time Adaptation. If you leave the basic period too quickly, or if you perform a lot of repetitions too quickly, the risk of injury will naturally increase.

This is not only muscle strength training, but also exercise, such as running.

The amount of training each time cannot be ignored, but it is more important for your body to continue training healthy and continuous training.

If you practice a lot on Monday, muscle aches or excessive fatigue cannot recover, which affects the training on other days. If you cannot continue training, the effect will not be easy to accumulate and last. The above sentence can have many interpretations. For example, "For basketball players, the ability to jump high is not missing, but it is more important that you can continue running and jumping on the field."