First, the training before the warm-up, stretching after training
Pre-training warm-up get the best training effect are an important guarantee, but usually are ignored. Should be carried out before training at 5-10 minutes of aerobic exercise, the purpose is to enhance the heart rate and body temperature, for the upcoming start of hard training to prepare. After warm-up, followed by further training on the day against the objectives of the site to carry out one group of 10-20 times the light weight exercises. When training to achieve muscle fatigue, the tensile proper necessary. After training at the body's flexibility will improve, conducive to stretching. Finally not to forget the training exercise to relax, usually for a few minutes of low-intensity aerobic exercise.
Two, normal breathing
Normal breathing to be effective in preventing excessive blood pressure rise. The underlying principle is that decentralization, when inspiratory weight, give up when the breath, move on quickly finish are breath.
Three, keep pulling back chest
Almost every one of you read the article category training guidance will emphasize body posture and movements of the importance of norms, and its purpose is to maintain trunk stability, improve training efficiency and to avoid injuries. Chest pull back the principle applies to almost every training. Specifically are: chest, shoulders and sinking after admission, crosstraining, freeclimber, lower back adduction. For standing, sitting or prone position, such as different training, these principles are equally applicable.
Four, muscle size and physical relationship between the
A block of muscle should be used much exercise, and muscle size in itself is closely related. Chest, back and legs and other large muscle groups, exercise is also relatively large. The arm and shoulder, such as smaller muscle groups, it should select a smaller amount of exercise. Exercise and muscle fiber to achieve the degree of fatigue-related: large muscle groups of muscle fibers more practice required 3-5, 3-4 in each group got to practice; small muscle groups with 2-4 months in general practice, each practice 2-3 group can be.
Friday, control, and the outbreak of a combination of speed training
Decentralization, when the weight should be carried out under full control, give up power should be used when lifting the weight as soon as possible with the aim of decentralization on lifting or weight, the safe use of as much weight, gain muscle to stimulate the biggest effect. More efforts in training and implementing the above principles, the more can protect muscle fibers at the premise of safety are minimally invasive, thus recovery and growth.
Six, training goals decide the number of training
If your goal is muscle growth, then choose to reach 8-12 times the weight of exhaustion. If the goal is empowerment, while the number of control at 4-7 times, this does not mean that you can only adopt a single training the number of training methods from time to time to transform what is a good choice, but you must be clear what is the objective, and know corresponding training method is.
Seven, equipment and free weights
Both types of training, has its own advantages and disadvantages, can not be neglected. Freedom is often difficult for beginners to master the balance of weight, so equipment is more suitable for them. They can safer, more stable to benefit from the practice. However, the equipment and should not for all parts of the body easily exercise. Type of exercise equipment exercise rate, direction and angle as freely as flexible weight. Deep spinal muscles and maintain balance in the body muscles, only with the free weights can be comprehensive and effective training. Freedom of flexibility and applicability of the weight of very large, can be a good fit for each person different physical structure, almost every part of training. In fact, a lot of exercise equipment are to imitate the way the weight of Freedom.
Eight, intensity is the key
For you do not waste the time spent on fitness, but also in order to obtain the strength and circumference obvious effect, you have to go all out at each training to carry out training. If a weight you can do a maximum of 15 times, but you only went for 10 times, then you should increase that weight training should be completed or the last 5 times. No matter what level of training, except for warm-up outside the group, each group should meet the exhaustive training that the inability to achieve a more level.
IX priority in training compound action
Beginners put compound action as the focus of training is a wise move. The so-called compound action refers to the squat, dead lift and bench press and so many joints, many muscle groups involved in the action. After training at the half, you have consumed a lot of stamina and energy, it is difficult to achieve high-quality large weight training. Therefore, in the warm-up, you should immediately give the most energy into the compound action of.
Pre-training warm-up get the best training effect are an important guarantee, but usually are ignored. Should be carried out before training at 5-10 minutes of aerobic exercise, the purpose is to enhance the heart rate and body temperature, for the upcoming start of hard training to prepare. After warm-up, followed by further training on the day against the objectives of the site to carry out one group of 10-20 times the light weight exercises. When training to achieve muscle fatigue, the tensile proper necessary. After training at the body's flexibility will improve, conducive to stretching. Finally not to forget the training exercise to relax, usually for a few minutes of low-intensity aerobic exercise.
Two, normal breathing
Normal breathing to be effective in preventing excessive blood pressure rise. The underlying principle is that decentralization, when inspiratory weight, give up when the breath, move on quickly finish are breath.
Three, keep pulling back chest
Almost every one of you read the article category training guidance will emphasize body posture and movements of the importance of norms, and its purpose is to maintain trunk stability, improve training efficiency and to avoid injuries. Chest pull back the principle applies to almost every training. Specifically are: chest, shoulders and sinking after admission, crosstraining, freeclimber, lower back adduction. For standing, sitting or prone position, such as different training, these principles are equally applicable.
Four, muscle size and physical relationship between the
A block of muscle should be used much exercise, and muscle size in itself is closely related. Chest, back and legs and other large muscle groups, exercise is also relatively large. The arm and shoulder, such as smaller muscle groups, it should select a smaller amount of exercise. Exercise and muscle fiber to achieve the degree of fatigue-related: large muscle groups of muscle fibers more practice required 3-5, 3-4 in each group got to practice; small muscle groups with 2-4 months in general practice, each practice 2-3 group can be.
Friday, control, and the outbreak of a combination of speed training
Decentralization, when the weight should be carried out under full control, give up power should be used when lifting the weight as soon as possible with the aim of decentralization on lifting or weight, the safe use of as much weight, gain muscle to stimulate the biggest effect. More efforts in training and implementing the above principles, the more can protect muscle fibers at the premise of safety are minimally invasive, thus recovery and growth.
Six, training goals decide the number of training
If your goal is muscle growth, then choose to reach 8-12 times the weight of exhaustion. If the goal is empowerment, while the number of control at 4-7 times, this does not mean that you can only adopt a single training the number of training methods from time to time to transform what is a good choice, but you must be clear what is the objective, and know corresponding training method is.
Seven, equipment and free weights
Both types of training, has its own advantages and disadvantages, can not be neglected. Freedom is often difficult for beginners to master the balance of weight, so equipment is more suitable for them. They can safer, more stable to benefit from the practice. However, the equipment and should not for all parts of the body easily exercise. Type of exercise equipment exercise rate, direction and angle as freely as flexible weight. Deep spinal muscles and maintain balance in the body muscles, only with the free weights can be comprehensive and effective training. Freedom of flexibility and applicability of the weight of very large, can be a good fit for each person different physical structure, almost every part of training. In fact, a lot of exercise equipment are to imitate the way the weight of Freedom.
Eight, intensity is the key
For you do not waste the time spent on fitness, but also in order to obtain the strength and circumference obvious effect, you have to go all out at each training to carry out training. If a weight you can do a maximum of 15 times, but you only went for 10 times, then you should increase that weight training should be completed or the last 5 times. No matter what level of training, except for warm-up outside the group, each group should meet the exhaustive training that the inability to achieve a more level.
IX priority in training compound action
Beginners put compound action as the focus of training is a wise move. The so-called compound action refers to the squat, dead lift and bench press and so many joints, many muscle groups involved in the action. After training at the half, you have consumed a lot of stamina and energy, it is difficult to achieve high-quality large weight training. Therefore, in the warm-up, you should immediately give the most energy into the compound action of.
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