Nine devil training rules for the gym
First, warming up before training and stretching before training is an important guarantee to obtain the best training results, but it is often overlooked.
5-10 minutes of aerobic exercise should be performed before training, the purpose is to increase heart rate and body temperature, to prepare for the upcoming hard training.
After the warm-up period, a group of 10-20 light weight exercises will be performed for the target part on the training day.
When muscles are fatigued after training, proper stretching is necessary.
After training, the body’s flexibility will increase, which is conducive to stretching.
Don’t forget to train for the last relaxation exercise, usually a few minutes of low-intensity aerobic exercise.
Second, normal breathing Normal breathing can effectively prevent excessive blood pressure.
The basic principle is to inhale when lowering the weight, hold your breath when lifting upwards, and exhale as soon as the lifting is completed.
Third, keep your chest straight and lift your back. Almost every training instruction article you read will have the essence of posture, posture and movement norms. The purpose is to keep the main shaft stable, improve training efficiency and avoid injuries.
The principle of stiff chest applies to almost every training.
Specifically, it is: straighten your chest, sink your shoulders and retract, retract your abdomen, and retract your lower back.
These principles also apply to different training positions such as standing, sitting or lying.
Fourth, the relationship between muscle size and amount of exercise How much exercise a certain muscle should use, is closely related to the size of the muscle itself.
Dark, large muscle groups such as hips and legs, the amount of exercise is relatively broken.
For smaller muscle groups such as the broad and the front end, you should choose multiple exercises.
The amount of exercise is related to the extent to which the muscle fibers reach fatigue: muscle fibers in large muscle groups are twisted and require 3-5 exercises, each exercise is 3-4 groups; small muscle groups generally use 2-4 exercises, each exercise 2-3 sets will do.
Fifth, the speed of training combined with bursting should be under full control when lowering weight. When lifting, you should use explosive force to lift the weight as soon as possible. The purpose is to use the largest weight safely when lifting or lowering weight.For maximum muscle stimulation.
The more you work hard to implement the above principles during training, the more you will be able to ensure that your muscle fibers are minimally invasive and your boots recover and grow.
Six, training goals determine the number of training If your goal is to gain muscle, choose 8-12 times to reach the weight of exhaustion.
If the goal is to increase strength, then control the number of times to 4-7 times. This does not mean that you can only use a single training number. It is also a good choice to change the training method from time to time, but you must be clear about your goal and knowWhat is the corresponding training method.
Seven, the two types of training equipment and free weights have their own advantages and disadvantages, can not be biased.
Beginners often have difficulty mastering the balance of free weights, so equipment is better for them.
They can benefit from exercises more safely and steadily.
However, the equipment cannot be easily exercised for all body parts.
The exercise range, direction, and angle of equipment exercises are not as flexible as free weights.
The deep muscles of the spine and the muscles that maintain the body’s balance can only be fully and effectively exercised with free weights.
Free weight has a great weight and applicability, it can fit everyone’s different body structure very well, and can exercise almost every part.
In fact, many instruments practice free weights.
Eight, intensity is the key In order not to waste your time on fitness, and in order to obtain obvious results in strength and perimeter, you must go all out to exercise in each training session.
If you can do up to 15 times for a weight, but you only do 10 times, then you should increase the training weight or you should complete the last 5 times.
Regardless of the level of training, except for the warm-up group, each group of training should reach exhaustion, that is, the level of inability to complete one more time.
Nine, give priority to compound movements in training Beginners take compound movements as the focus of training, and it is wise.
The so-called compound movement refers to the movements involving multiple joints and multiple muscle groups such as squats, deadlifts and bench presses.
In the second half of the training, you have already consumed considerable energy and energy, and it is difficult to complete the alternative heavy weight training.
Therefore, after warming up, you should immediately put into the compound action with the most abundant waste.