6 points to remember when exercising

1. Keep it simple

For beginners, the science of training is simple, basic compound training, such as bench press, squat, deadlift, etc. Although these simple movements are tedious, the effect is unquestionable.

2. Clear goals

It is best to list your training plan on large paper in large letters, and write the training goals in red pen in the most conspicuous place. The clearer it is, the better. When you are bored with boring training or want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.

3. Continuity and Gradualness

Continuity and gradualness are two important principles in developing a training plan. If you don't persist in training, your muscles will not receive continuous and regular stimulation, resulting in slow growth; if the training intensity is not increased, your muscles will not adapt to the stimulation given and their growth will also be slow. In addition to ensuring the continuity of training, an effective plan must also ensure that the intensity of training is increased gradually.

4. Frequency

Frequency refers to how many times a week you practice. The frequency setting depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep (sleep food) and nutrition. Generally speaking, it is more appropriate for entry-level trainees who have jobs and families to do two cycles of weight training a week.

For students, three cycles a week is also acceptable. The specific arrangement of each cycle depends on time and physical condition. It is best to train for two days in a cycle, one day for the upper body and one day for the legs.

V. Quantity

Quantity refers to the training volume, including the number of sets, the number of times in each set, and the length of rest time between sets. First of all, the number of sets is not fixed, but each movement must have a warm-up set.

The functions of the warm-up group are: 1. Accelerate metabolism and enter the training state; 2. Fully activate the joints and ligaments to avoid injuries. Secondly, the formal group should be 2 to 4 sets. Fewer sets help improve training efficiency.

Each formal set should have 6 to 12 repetitions, and the warm-up set should have no less than 20 repetitions. Finally, each training session should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, resulting in muscle loss.

6. Strength

Intensity refers to the level of load you put on your body during training. The level of load depends on three factors: weight, training interval, and degree of exhaustion. Understanding the concept and key points of intensity is important when it comes to adding weight. Because increasing the weight will affect the number of training times and the degree of exhaustion. Friends who are just starting out should be careful not to increase the weight too hastily.

Mastering the above six points can help you develop a training plan that suits you, but the real test is whether the plan can be strictly implemented. Once you set a goal, you must take action and don't make any excuses for being lazy. Bodybuilding is an exercise to strengthen the physique and also an exercise to strengthen the will (sports food). Laziness is cowardice. Only by overcoming it can you become stronger.