What is the training method of bodybuilding?

Many people would be very happy if they could have a relatively fit body, especially male friends who have relatively high requirements for their body, so they hope that their body can be stronger. However, the rationality of the training method is also very important. If the training method is unreasonable, your body will not become fit. You should also exercise every day and never give up.

1. Priority training method

Refers to giving priority to training the weak parts of the body's muscles. In the initial stage of learning or after practicing for a period of time, from the perspective of the overall development, some parts are relatively poor and the development is not balanced, so they need to be trained as a priority. For example, the leg muscles are relatively weaker than other parts, so squats and leg extensions should be trained at the beginning of a lesson, and the rest of the body should be trained at the end.

Second, circuit training method

In each training session, multiple exercises and training equipment for training different parts of the body are arranged in a certain order. The trainee practices each exercise in turn according to the pre-arranged content program until all the exercises are completed, thus completing a cycle of training.

A circuit should typically include 6-14 exercises for different parts of the body, with 45-60 seconds between each exercise and 2-3 minutes between each circuit. One training session can include one or several circuit training sessions. This method of practice is more suitable for beginners.

Its characteristics are that it can comprehensively affect all organs and systems of the body, improve physical fitness, and increase muscle strength and endurance. It can also eliminate boredom. The local burden on muscles is not heavy and fatigue is not easy to occur, which can mobilize the enthusiasm of trainees and stimulate interest in training. The amount of exercise can be gradually increased according to each person's physical condition and training level. Start with one cycle, then add one cycle after 2-3 weeks, and gradually increase to 3-4 cycles, but no more than 5 cycles.

Three quantitative training methods

Refers to a training method that makes the exercise method, equipment weight, exercise frequency, number of exercise sets and interval time suitable for the regulations. It is specific and easy to master, and it is the basis for other training methods. The quantitative training method uses the signs of muscle congestion, swelling, excitement and fever as the basis for determining whether the set quantity is appropriate. It combines quantitative and qualitative methods to facilitate inspection and regulation of training. The number of movements and sets is determined by the congestion and swelling of the muscles at the time. Generally, you should practice until there is obvious congestion and swelling, that is, the muscles have reached obvious saturation. If the movements are correct and the load weight is appropriate, "signs" will generally appear within the prescribed number of sets; otherwise, the number of sets should be appropriately increased to ensure the training effect.

You also need to set a certain amount for your daily exercise, which cannot exceed this amount. In particular, the number of exercises must be suitable for your physical condition. Only proper exercise will be good for your body. Otherwise, you cannot guarantee that you can achieve the desired training effect. However, you can gradually increase the difficulty of your exercise.