Formulate a fitness plan: Two key points that cannot be ignored

Formulate a fitness plan: Two key points that cannot be ignored

　　When you design training, of course, you must consider which set of target muscles to train, what is the training method, and the length of the training time, but in addition, you also need to consider two factors, because this is the key to whether the muscles can grow!

　　1. gradual load

　The basis for training muscles is Progressive Overload Principle), our body is constantly

This method allows the muscles to gradually increase the load and train them more vigorously, thereby enhancing muscle strength, muscle circumference, durability, etc.

　　How to increase the load step by step?

　The following are several methods of gradual overload:

　　Improving the training intensity:

　　In resistance training, the meaning is to increase the weight, such as sitting pull-down, if you can cope with the maximum weight this time 80Kg, next time you train, you have to try the weight of the first-class high. Even if you cannot complete a set of movements, you must use this weight to perform the most lower numbers you can complete. However, the first question is to do it in the correct posture.

Increasing the training volume:

　　Generally speaking, the training volume is defined as: weight X number of sets X number of times,

　　Sometimes it is really difficult for veterans to improve the training intensity, and increasing the training volume at this time will be a good choice.

　　For example: last week, bench press 100 A total of 4 sets of 20 strokes were pushed in total. This week, you can try to push 5 sets of 25 strokes. Of course, the training volume cannot be pushed up continuously and stacked unlimitedly

　　Increase the difficulty of training movements:

　　The training volume is the same as the intensity, but the difficulty of the movements increases.

　　For example: 3 sets of pull-ups this week, the movements may not be standard, and 3 sets of 10 strokes next week, but try to make the movements more standard; this week, the lowest point of the squat is not stuck, and next week, try to stay for 1 second.

　　Increase the training density: 　　For example: last week spent 80 minutes to complete all training, try 70 minutes this week; last week, rest for 180 seconds between squats, try 150 seconds this week.

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2. Time of muscle under tension (Time Under Tension)Length

　　The time when the muscle is under tension is the time when the muscle exerts force. Whether it is centripetal contraction, centrifugal contraction, or equal length contraction, the muscles are working. Many friends focus on centripetal contraction movements when exercising, such as Bicep Curl lifts the dumbbell, but ignores that when putting down the dumbbell, you must tighten the muscles and not let the muscles relax.

　　In fact, when contracting centrifugally, everyone must control the muscles well and slow down the speed of the movement, because centrifugal contraction can also promote muscle growth.

　　When designing a training plan, please calculate the time of an action, such as changing the time of the action regularly:

　　The rhythm of the biceps curl It can be 1,0,2,0:

　　That is, it is to lift the weight in 1 second. You don’t need to stop shrinking at the peak. Then put the weight in 2 seconds, and then lift it immediately;

　　Or it can be changed to 2,1,4,1:

　　2 seconds lift the weight in 2 seconds, shrink the peak for 1 second, put the weight in 4 seconds, keep the muscle tightening at the lowest point for 1 second, and then repeat.

　　Don’t underestimate the changes in TUT, this is actually a training method such as Super The basics of Set, Giant Set, Negative Set, etc., so when you come into contact with new training methods, you might as well analyze the TUT of this training method, which will give you a better understanding of why you want to use this training method!

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