This article will help the fitness novice to strength training and lean people to carry out bodybuilding exercises.
You must know the strength to train 65 iron rules
Living in the era of information explosion has great benefits, and the speed of receiving information is faster. But for health and fitness, the complicated information makes us don't know which one to listen to. For how to carry out strength training, there are 65 "iron laws" below, which can make you practice better!
All training designs have advantages and disadvantages, no matter how carefully designed or how special.
Although we have seen many training methods for star athletes, it is not that this method is suitable for ordinary trainers.
A lot of aerobic exercise puts pressure on the adrenaline system, and this influence can also hinder the progress of strength training.
Note that the use of nutrients and exercise supplements is also critical to the improvement of exercise capacity. When performing multi-joint complex exercises, the role of nutrition can make you load more weight.
Nutritional supplementation after exercise plays a key role in repair, taking carbon water to lower cortisol levels and increasing muscle glycogen.
Tissue repair and protein synthesis are typically between 48 and 96 hours, depending on the individual's intensity of exercise and athletic ability.
If the interval between workouts is too long, the overweight compensation effect will disappear and the exercise level will return to the initial level.
If the training stimulus is too close, there is no chance that this over-compensation will occur, and the level of power will drop.
The effect of each movement on the body is related to the body's reaction. Each time you repeat this action, the effect will be reduced.
Beginners may have made great progress in the first few months, even if they practice fixed training content.
Unchanged training content can lead to excessive training damage.
After warming up, the strength training time should be within an hour.
For slow muscle fibers, like the soleus muscle, only a few times of stimulation can have a good effect.
For fast muscle fibers, like hamstrings, a lesser number of training effects will be better.
About every 2 to 4 weeks of regular transformation training, including the number of training, training content, training time, number and order of exercises, rest between groups, and the speed of muscle contraction of each movement.
Have a clear goal in your mind before training.
Also remember to balance your body, don't concentrate on training a certain part, and train more body parts that you don't usually pay attention to.
In addition to lifting iron and strength training, the only exercise that can increase strength is gymnastics (self-weight training).
Just starting the exercise may start with enhanced training, when the nervous system is still active.
High-tech composite movements, like the Austrian movements, have some variants that should be done at the beginning of the workout (or after enhanced training).
The strength of a chain of interlocking chains is measured by its weakest link, so the body should also exercise in a balanced manner.
Just starting exercise should start with a large muscle group.
Many compound sports involve a lot of muscles and are a good choice for warming up.
Heavy dumbbells require a higher level of training than barbells.
Barbells and dumbbells can have endless changes in training content compared to the limited number of movements that most instruments can only change.
Power cleans are a good choice for increasing explosiveness.
For strength endurance training, the Olympic jerk is a bad choice, because it is not easy to keep the best action if there are many times.
High-level athletes should change their exercise methods more frequently because their bodies have better adaptability.
As a general guideline, make changes to the same part of the training every six times to ensure the best progress in your body. That is, we are talking about 6-8 weeks as a cycle.
Pairs of muscles should be designed to train together, for example: biceps and three heads alternately practice.
If the goal is to maximize strength and speed, then each exercise should contain 2 to 7 actions.
For sports characterized by multiple angles and forces, the joint angle and force coefficient curve should be paid more attention during the training.
In sports performance, the closed chain action is better than the open chain action, for example, the squat is more effective than the leg stretch.
When choosing sports content, be careful to avoid too much stress. For example, for a gymnast or skater, they are involved in jumping during daily exercise. Then don't make more jumps, because this extra training can easily lead to overtraining.
A movement mobilizes more muscle groups, and the more muscles participate, the higher the metabolism.
In the training, the angles of a certain muscle group are trained and the orientation is trained (when the action is selected).
The choice of the number has an effect on the other components of the movement, such as the number of groups, speed, breaks and movements.
The choice of the number depends on the negative weight.
According to the percentage system, you will often be given a specific weight, regardless of your ability that day.
How much weight determines how much stimulation the muscles have, and in turn the muscle stimulation determines the effectiveness of strength training.
When doing a training program, you must first determine the effect of the training, and then develop a way to achieve the goal.
A low number of workouts is important for strength, and a high number of workouts can exercise endurance well.
The maximum weight training is generally 70 to 100% of the maximum weight.
Fast muscle fibers respond well to low-order, high-weight forms of exercise, while slow muscle fibers in turn respond well to relatively high weights.
When the trainers become stronger, their nervous system also changes, and the load needs to be close to one exhausted weight.
The number of load weights for centrifugal training is generally 1-6 times per group.
Do some multi-joint high-tech compound sports, such as the Olympic jerk, a high number of voices
It is easy to cause motion deviations that you do not want to see.
For relative power development, athletes usually choose 1-5 times per group to complete.
For the weight of the load, the time to stay nervous is longer, so the number of reductions is also inevitable.
There is an opposite relationship between the number of groups and the number of times. When the number of uses is low, you can make more groups. On the contrary, you can do fewer groups with a higher number of times.
The selection of the number of groups follows the law of decreasing efficiency, and the more the number of groups, the effect will gradually decrease.
For beginners, one to two groups can stimulate muscle growth, but after 6-12 training, you should increase the intensity of training, because muscles also have adaptability.
Sometimes for some specific exercises, you need to guarantee a larger than normal number of groups.
To add more training content in the shortest amount of time, you can use the three-group training method, which is to use the same part to exercise in three different movements with the shortest rest time.
Sometimes when you are exercising a relatively weak, backward part, especially muscle gain, there are up to four movements for a particular muscle.
If a trainer has not fully recovered, the first thing to lose is the amount of exercise (number of groups, number of times), not strength.
Rest breaks should be determined by exercise intent, such as relative strength, or functional, or muscle gain or endurance training.
The more muscles that are mobilized, the longer the break will be.
The greater the range of exercise, the longer the rest time should be.
The bigger the head, the longer the rest should be.
Coordinated actions, such as power snatch, take longer to rest, and less single-joint training, such as rotator cuff training.
The super group against the muscle group can double the effect of each movement without increasing the intensity.
Some sports need to be carried out at high speed (explosive power), like the Olympic clean and jerk.
A talented training can triple in strength for six or seven years, but this growth is not linear, and the rate of progress decreases every year.
If it is in the rehabilitation phase, for example, after the surgery, the frequency of training for one week is acceptable 5 to 6 times.
Although the training rules are far more than that, the above 65 can give you a good start and help you develop a better strength training program! OK, the next 7 tips to make thin people stronger...
These 7 secrets can make thin people become stronger and thinner. When doing bodybuilding exercises, you must first figure out which kind of weight loss you belong to, because weight loss has simple weight loss and secondary weight loss. Simple weight loss has no clear endocrine disease, and secondary wasting is caused by organic diseases of the nervous system or endocrine system. If it is secondary weight loss, please exercise after the illness. If it is a simple weight loss, then pay attention to the following issues when doing bodybuilding exercises.
No.1→ Reasonable Arrangement of Exercise The arrangement of exercise volume is one of the important links in scientific exercise. Practice has proved that the lean person should be aerobic exercise with moderate exercise (between 130 and 160 beats per minute), and the weight of the device is moderate (50% to % of maximum muscle strength). The schedule can be practiced 3 times a week (once every other day) for 1 to 1 and a half hours each time. Practice 8 to 10 actions each time, and do 3 to 4 groups for each action. The practice is to shrink quickly, pause, and stretch slowly. The duration of a group of actions is about 60 seconds, and the interval between groups is 20 to 60 seconds, and each action is intermittent for 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. If the number of each group is less than 8 times, the weight can be appropriately reduced. In the last two actions that must be completed with full force, the muscle tissue is stimulated deeply." Excessive recovery is "obvious, and the exercise is excellent.
No.2→ Attention to safety Bodybuilding equipment has a certain weight, not only to prepare for activities and finishing activities before and after exercise, but also to check whether the equipment is installed firmly, in case of any eventuality. Pay attention to whether the weight is moderate during exercise, and do not practice hard. When using heavy equipment such as a barbell, someone needs to be protected. It is best to work together to encourage each other, help each other, and protect each other. In addition, it is ok to give guidance and protection to the gym's professional fitness instructors.
No.3→After the basic thinners in the initial training stage (2 to 3 months), it is best to enter the bodybuilding training class or exercise professional counseling, so as to correctly and systematically master the movement techniques and improve the overall physical quality. . Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.
No.4→Being focused and targeted After a period of 2 to 3 months of exercise, the weight loss will be significantly enhanced and the energy will be more abundant than before. At this time, focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, etc., the amount of exercise should be adjusted at any time. In addition, the muscles in the same part can be exercised with different movements and different instruments, and the muscle groups to be contracted separately. As the muscle strength and movement coordination improve, the effect of exercise will become more and more significant.
In general, the practice moves from one and a half months to two months. In addition, the spirit (ideas) during exercise should focus on the part of the exercise, avoid talking and laughing, listening to music and so on. The stronger the acidity, swelling, fullness and heat of the muscles in the training area, the better the exercise effect. In this way, after half a year to one year, the body shape will undergo significant changes.
No.5→ Less training other items When the bodybuilder exercises bodybuilding, it is best to participate in other sports activities, especially the endurance sports, such as long-distance running, football playing, and basketball. Because these sports consume more energy, it is not conducive to muscle growth, and will be more and more thin. In addition, do not do other activities that consume too much energy.
No.6→ Reasonable Diet Only when the energy consumed is greater than the energy consumed, people can become fat. Therefore, the diet of the thinner must be reasonable, diverse, and not partial. In addition to eating meat, eggs, and poultry rich in animal protein, you should also eat more soy products and red beans, lilies, vegetables, fruits and so on. As long as the diet is comprehensive and nutritious, it is good for digestion and absorption, and with proper bodybuilding exercise, it can become rich in a short period of time.
No.7→Strong confidence, perseverance and thinness should make the body shape thin and strong, and full of bodybuilding. It is not a matter of one or two days, one or two months. With "one-time heat", it is not good to practice "a bite to eat a fat man". It is not good to lose confidence because the exercise method is not right and the effect is not obvious. Only the confidence of firm victory is ready to suffer hardship, and the scientific, planned and persistent exercise with high emotions can achieve the final success!
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