How to Fitness the Most Effective?
Want to become a master of fitness, you have to do this!
Full of expectation into the gym, sweat! Buy fitness books, browse numerous articles, posts, all this effort is to want to get the best exercise effect!
How can we do the best?
1, Carefully and seriously to learn every action!
Step by step
Each exercise of a part of the muscles, it should make the muscle several times by the required strength of a certain stimulus, and to it to complete a certain amount of work load, to promote the organization and strength of the body to adapt to this intensity of stimulation and load And get developed.
After fully adapting to certain stimulus intensity and competency, the stimulus intensity and the load must be increased step by step. Otherwise, progress will stop.
2, Be sure to carry out high-intensity training
The tepid training does not make any sense to you! If you have no painful expression in the course of training, there will be no harvest!
In a course of exercise, the load of each action is made up of the number of consecutive times (counted as a group), how many groups are formed. The total load of a training course is added by the load of each action.
The greater the weight, the more the number of groups and groups, the greater the load. The same amount of load in the shorter time to complete, an action and the next action between the shorter intermittent, the greater the intensity of exercise.
As a move to feel difficult, do not have to continue to do in the case and still managed to do the higher degree of persistence, the greater the intensity of muscle stimulation.
Increased load and strength should be adapted. Different conditions, different purposes and different stages of exercise, the degree of increase should be different. Processing is appropriate, will affect the speed of progress.
3, To constantly change the exercise course
If you exercise a part of the muscles long-term use of the same action, will be due to customary movements and can not feel fresh stimulation, thereby reducing the effect of exercise. Every one to two months, you can completely change the exercise course, but also in a certain period of time at the same time the preparation of two or three courses, each time on an alternating.
On the same muscle parts, bodybuilding exercise always concentrated exercise, available for a number of different actions. With the same action, as long as the change grip, grip distance, speed, angle will produce different stimuli.
Moreover, change this action and other actions before and after the match will have a different stimulus.
4, Scientific arrangements training program
After intense exercise, the physical parts of the body after exercise generally need to go through forty-eight hours in order to fully eliminate fatigue.
Every time a person who uses a body exercise program is in the primary stage of exercise to practice every other day or practice three times a week or four times is appropriate.
To the middle of the high-level exercise stage, because the body of each part of the need for more volume, more intense exercise, an exercise class is difficult to get all the parts of the body, then often use the body division exercise method
The whole body is divided into two or three parts, four to six times a week, every time practicing part. So alternately, both the muscles can be fully exercise, you can also get enough rest to eliminate fatigue.
Each exercise time, the primary class is generally about an hour, the middle class about one and a half hours, senior class about two hours is appropriate. Found fatigue, should rest a few days and then practice.
5, Don't exercise too much.
Although exercise to consume the body's energy and nutrients, and destroy their cells, but caused more compensation, reconstruction is also stronger. This is the prerequisite for exercise.
Compensation and reconstruction need to have enough nutrients, it is in the body rest (mainly in sleep) when carried out.
Therefore, the greater the intensity of exercise, the need for more nutrients, the need for the higher the quality of rest. Otherwise, it will fatigue too. This can not only achieve excessive compensation, or even can not get the same amount of recovery, will greatly affect the exercise process.
6, Learn to prevent injuries
At the beginning of exercise, you should first complete the warm-up preparation activities. In the small space, the number of exercise places, exercise should be more attention before and after the left and right, so as not to hurt the equipment or people were bumped. When doing a larger weight exercise, should be protected by the companion in order to ensure safety.
Want to produce good exercise effect, must be in accordance with the provisions of the time, can not be missed and interrupted, unless the fatigue and deliberately rest a few days. Intermittent exercise, can not make the parts of the exercise feel a certain degree of repetitive stimulation, and can not produce adaptive response. If you do not prepare activities to practice the heavier action, prone to sprain bones, tear muscle and ligament and other accidents.
7, Don't look like other parts of exercise.
If you have a weak link, I suggest you can be targeted to treat him, but do not because the chest like to practice only breast muscle!
If the body appears uneven development, should be corrected immediately, otherwise the more difficult to practice, so as not to achieve the perfect requirements of the developed.
8, Learn to record data!
Chest circumference, waist circumference, arm circumference, leg circumference, and height and weight, etc., it is best to take a whole body wearing shorts.
After that, every two months to measure a body and body weight, every three to six months to take a photo of the same posture. You should leave a complete record of the date, time, action item, weight, number of times and group number for each exercise.
To do the correct and complete training records, and often to be compared, analysis and research. From which to summarize which action to respond better or worse, which exercise during the progress of faster or slower. From the effective way to improve the exercise to encourage themselves to adhere to exercise, continuous progress.
Full of expectation into the gym, sweat! Buy fitness books, browse numerous articles, posts, all this effort is to want to get the best exercise effect!
How can we do the best?
1, Carefully and seriously to learn every action!
Step by step
Each exercise of a part of the muscles, it should make the muscle several times by the required strength of a certain stimulus, and to it to complete a certain amount of work load, to promote the organization and strength of the body to adapt to this intensity of stimulation and load And get developed.
After fully adapting to certain stimulus intensity and competency, the stimulus intensity and the load must be increased step by step. Otherwise, progress will stop.
2, Be sure to carry out high-intensity training
The tepid training does not make any sense to you! If you have no painful expression in the course of training, there will be no harvest!
In a course of exercise, the load of each action is made up of the number of consecutive times (counted as a group), how many groups are formed. The total load of a training course is added by the load of each action.
The greater the weight, the more the number of groups and groups, the greater the load. The same amount of load in the shorter time to complete, an action and the next action between the shorter intermittent, the greater the intensity of exercise.
As a move to feel difficult, do not have to continue to do in the case and still managed to do the higher degree of persistence, the greater the intensity of muscle stimulation.
Increased load and strength should be adapted. Different conditions, different purposes and different stages of exercise, the degree of increase should be different. Processing is appropriate, will affect the speed of progress.
3, To constantly change the exercise course
If you exercise a part of the muscles long-term use of the same action, will be due to customary movements and can not feel fresh stimulation, thereby reducing the effect of exercise. Every one to two months, you can completely change the exercise course, but also in a certain period of time at the same time the preparation of two or three courses, each time on an alternating.
On the same muscle parts, bodybuilding exercise always concentrated exercise, available for a number of different actions. With the same action, as long as the change grip, grip distance, speed, angle will produce different stimuli.
Moreover, change this action and other actions before and after the match will have a different stimulus.
4, Scientific arrangements training program
After intense exercise, the physical parts of the body after exercise generally need to go through forty-eight hours in order to fully eliminate fatigue.
Every time a person who uses a body exercise program is in the primary stage of exercise to practice every other day or practice three times a week or four times is appropriate.
To the middle of the high-level exercise stage, because the body of each part of the need for more volume, more intense exercise, an exercise class is difficult to get all the parts of the body, then often use the body division exercise method
The whole body is divided into two or three parts, four to six times a week, every time practicing part. So alternately, both the muscles can be fully exercise, you can also get enough rest to eliminate fatigue.
Each exercise time, the primary class is generally about an hour, the middle class about one and a half hours, senior class about two hours is appropriate. Found fatigue, should rest a few days and then practice.
5, Don't exercise too much.
Although exercise to consume the body's energy and nutrients, and destroy their cells, but caused more compensation, reconstruction is also stronger. This is the prerequisite for exercise.
Compensation and reconstruction need to have enough nutrients, it is in the body rest (mainly in sleep) when carried out.
Therefore, the greater the intensity of exercise, the need for more nutrients, the need for the higher the quality of rest. Otherwise, it will fatigue too. This can not only achieve excessive compensation, or even can not get the same amount of recovery, will greatly affect the exercise process.
6, Learn to prevent injuries
At the beginning of exercise, you should first complete the warm-up preparation activities. In the small space, the number of exercise places, exercise should be more attention before and after the left and right, so as not to hurt the equipment or people were bumped. When doing a larger weight exercise, should be protected by the companion in order to ensure safety.
Want to produce good exercise effect, must be in accordance with the provisions of the time, can not be missed and interrupted, unless the fatigue and deliberately rest a few days. Intermittent exercise, can not make the parts of the exercise feel a certain degree of repetitive stimulation, and can not produce adaptive response. If you do not prepare activities to practice the heavier action, prone to sprain bones, tear muscle and ligament and other accidents.
7, Don't look like other parts of exercise.
If you have a weak link, I suggest you can be targeted to treat him, but do not because the chest like to practice only breast muscle!
If the body appears uneven development, should be corrected immediately, otherwise the more difficult to practice, so as not to achieve the perfect requirements of the developed.
8, Learn to record data!
Chest circumference, waist circumference, arm circumference, leg circumference, and height and weight, etc., it is best to take a whole body wearing shorts.
After that, every two months to measure a body and body weight, every three to six months to take a photo of the same posture. You should leave a complete record of the date, time, action item, weight, number of times and group number for each exercise.
To do the correct and complete training records, and often to be compared, analysis and research. From which to summarize which action to respond better or worse, which exercise during the progress of faster or slower. From the effective way to improve the exercise to encourage themselves to adhere to exercise, continuous progress.
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