What are the high-intensity muscle training methods?

High-intensity muscle training methods are not advisable for most people. First of all, there is no way to control the amount of exercise. Secondly, Liuyun is exercising alone, and the intensity is very high. In case of any unexpected situation, he has no ability to react in time. If you really want to do high-intensity muscle training, it is best to have someone to guide you while you exercise, and who can provide emergency treatment in case of an accident.

Do a thorough warm-up before exercising. A thorough warm-up can prevent injuries during exercise. If you feel discomfort in certain parts of your body after exercise, it means that you did not warm up that part enough before exercise.

Stand with your feet shoulder-width apart, stretch your arms forward parallel to the ground, open your palms outward, bring the bases of your palms as close together as possible, push your palms forward, and inhale at the same time. Exhale, stretch your arms out to the sides as far as possible, and feel your chest expand. Repeat steps 1-2 10-20 times as a set, and complete 2 sets.

60 seconds of sprinting, 120 seconds of jogging (alternating between periods of sprinting and jogging). This training program can be performed on a treadmill or outside. Let your body "work" for 60 seconds, followed by a "rest" period of 120 seconds. In the above plan, the work/rest ratio is 60/120, or 1/2.

If you are in good physical condition and feel that the above training plan is too easy, then you can try to increase the intensity by simply changing the work/rest ratio. For example, from 1/2 to 1/1. This means that you sprint for 60 seconds, then jog for 60 seconds. Some well-trained athletes have a work-to-rest ratio of 2:1, sprinting for 120 seconds and then resting for only 60 seconds. This is tough.

When doing high-intensity physical exercise, once you have developed a specific exercise method, you must stick to it. Due to the high intensity, you should rest for one day after every three days of exercise and replenish your nutrition to allow your muscles to recover and adapt before moving on to the next set of exercises. During the exercise process, take time every day to end your exercise and correct any incorrect movements. In between exercises, communicate with others to discuss your exercise experiences.