That said, fitness is a multi-type movement, as long as you adhere to the daily workout, what method is good, I work during the day, the evening workout, never to do the gym card, every day after work, the self deep squatting, push-ups, running
that The best effect is to adhere to, but I suggest that you buy some healthy muscle powder combined, so the effect is better, in fact, I'm also very thin, this is the effect of the recent has been fitness
Say three points of my personal fitness methods, first, adhere to: second: eat more, nutritious meals: third, the appropriate to buy a little healthy muscle powder combined
The above is my personal fitness methods as well as recommendations, can be reference
Hello. I'm glad to answer this question
First of all, you need to know what kind of effect you want, simple fat loss? Stronger body? Muscular endurance? Muscular strength?
Let's not talk about anything else, you said, "every day to practice a part of the continuous practice days, or a part of the practice day, the next day to change a part of the" suggested a part of the training after resting for three or four days and then carry out this part of the training, because the muscle is the need for glycogen Muscle glycogen replenishment often need more than 48 hours, as well as Muscle fiber repair, all need time, so you need enough rest to achieve better muscle condition.
If you're new to the sport, take your time and start with self-weights and cardio to build your stamina and cardio capacity. After a bit of foundation to contact strength training, now the mainstream of the general division of training, that is, the parts of the individual out of the muscle stimulation, chest, shoulders, back, legs, two or three head, abdominal parts if the corresponding day to practice a part of the cycle just a week, the weekend rest. Abdomen can be added at the end of the daily training, also in the interval of three days, plus an aerobic.
Regardless of the purpose of training, it is necessary to control a strict diet know that seven points to eat three points to practice, the most difficult is not training but a strict diet and good habits, and fat loss is one of the simplest, the conservation of energy to know It is impossible for you to drink cold water will be fat, but ate hamburgers, drank milk tea, Haidilao, hot and spicy hot pot, potato chips have forgotten to drink water after drinking water feel that they will be fat, fat loss and Diet has a lot to do with, if purely scientific control of diet, even if not training, daily life you will also be thin, but since the involvement of training, more consumption is important, it is necessary to too many muscles involved in the hair, compound action is a good choice, bobby jump tabata weighted squatting, arrow squatting, barbell rowing, etc. Large muscle groups involved in the action. Remember to calculate your own consumption, less intake of carbohydrates more protein, visible fat is best not to intake.
That is, muscle latitude, muscle hypertrophy: muscle hypertrophy refers to the muscle fibers and their interstitial tissues increase in size or number, so that the muscle volume increases, that is, you generally see in the bodybuilding competition on the big guys (envy), want to achieve the muscle hypertrophy, then
training so that muscle fiber tear, to determine whether a training is qualified is the way the target muscle muscle group muscle fibers as a result of The way a workout is judged to be good is that the muscle fibers of the target muscle group are torn, causing the trainer to feel weak when performing a specific movement.
Torn muscle fibers are reborn stronger, and this process requires adequate nutrition and rest.
Studies have shown that supplementing with the right amount of carbohydrates and protein within 2 hours after training has a more pronounced effect on promoting muscle recovery and stimulating muscle hypertrophy, with the best results being achieved within half an hour to an hour after training.
In order to enlarge your major muscle groups, pectoralis major, latissimus dorsi, quadriceps and gluteus maximus, you need to tear your fast-twitch muscle fibers through large weights and low repetitions with high explosions, and from the research and experience of a large number of people before us, 8 to 12 repetitions of force-exhausting movements per set can effectively stimulate fast-twitch muscle fibers to achieve the purpose of muscle hypertrophy.
And in order to make your line more beautiful, your body more erect, and have outstanding endurance, you need to stimulate your slow muscle fibers in all parts of your body through lower weights of deadlifts. A training weight of 15 or more per set has a more significant effect on the improvement of muscular endurance, and depending on the function of the training area and the difference in the circumference requirements of the training area, the gluteus maximus muscle groups such as the glutes and hamstrings are shaped with a set of 12 to 15, and the abdominal muscles with a set of 30 is more scientific training method.
The ability of the human body to carry out continuous muscle work for a long time, that is, the ability to fight fatigue. Muscle fibers can be divided into red muscle fibers (slow muscle fibers) and white muscle fibers (fast muscle fibers) two kinds, each accounting for fifty percent of the total muscle mass, of which the slow muscle fibers rely on a continuous supply of oxygen (aerobic respiration) to maintain the movement, endurance is much stronger than the fast muscle fibers, while the fast muscle fibers through the rapid chemical reaction (anaerobic respiration) to provide energy, explosive power and absolute strength is much higher than the slow muscle fibers. Slow muscle fiber appearance is difficult to form muscle hypertrophy, and slow muscle fiber cells contain a large number of mitochondria (cell respiration parts), can fully burn energy consumption of hoarded fat, so the fear of running will be thick legs girls don't look for excuses, rest assured that boldly run it. Simply put, it is a low to medium intensity action as much as possible to complete the number of items.
The impact of muscle fiber is often misunderstood. Many people seem to think that people with a large percentage of type II muscle fibers are stronger. However, this is an illusion caused by a misunderstanding of the terminology. Equal amounts of both types of muscle fibers are capable of producing almost exactly the same amount of maximum force. Type II fibers simply reach their maximal strength faster, which is why sports like sprinting and long jumping rely heavily on Type II fibers. However powerlifting doesn't have much to do with explosive power. In fact, power is maxed out at 30-60% 1RM and very low at extreme loads.
Red: Force Blue: Power Horizontal Axis: Resistance Vertical Axis: Force/Power Output
This means that the muscle fiber type ratio does not affect your absolute strength at all. For strength training, the general use of large weight, low number of times, often 1 ~ 6rm weight in the edge of their own maximum weight or even break through their maximum weight, more prone to injury, the novice, if you look at the good, do not recommend imitation, there are only three tournament action deep squatting and pulling the bench press.
I hope the owner adopts my answer, the whole application certification, the future fitness problems, you can contact me at any time.
First of all, as a beginner fitness, I give you the advice, first of all, the initial theoretical study, standardize their movements, reduce the chances of injury, but also to improve the effect of their own workout, half the effort. If you have the conditions to hire a personal trainer, you can omit this step. Then, do more initial compound movements, such as free squatting, pull-ups and so on. Compound movements can fully exercise the muscles, not because you favor to practice a certain muscle, resulting in unbalanced development of the body's muscles, bringing injuries. For example, if you favor to train chest, it is easy to cause the strength of the back muscle group is far less than the front chest, easy to contain the chest hunchback. Feel free to contact me if you have any further questions.
On this issue, it shows that you are a novice, I give the advice is to work out one part at a time, pre-workout three times a week, later their own physical fitness and ability to improve after the week can be changed to five practice.
Every muscle in our body after exercise fitness to fully recover at least 24 to 72 hours, to fully recover. So to say we can not a place to practice for several days this is not scientific, and easy to make our body damage. This gives us the original intention to go to the other side.
I'll give you an example of a fitness program for reference only
Monday: chest, triceps, abs
Tuesday: rest
Wednesday: back, biceps, abs
Thursday: rest
Friday: legs, shoulders, abs
Saturday: rest
Yoga's workout results A little better.
I have been nearly a decade trying to Tai Chi, yoga, eight brocade, swimming, aerobics, square dance, five years ago and finally chose yoga as the main Tai Chi walks as a complementary fitness exercise mode, five years of enlightenment so that I like yoga more.
In a variety of fitness modalities tried, the comparative advantages of yoga are obvious, the pursuit of body, mind and spirit of serenity and harmony, internal and external cultivation, cultivation of the body more nourishing. A variety of fitness exercises, only yoga has a set of scientific and complete theory of heart repair.
In the attempt to fitness exercise, yoga has more venue advantages and fitness cost advantages. This in turn makes the effect of yoga icing on the cake, the comparative advantage is more obvious.
Fitness choose yoga, the effect will be better, to ensure that you do not regret.
First of all, fitness has the difference between muscle gain and fat loss, the effect of good and bad did not I fixed pattern!
Secondly, the way to exercise is generally divided into aerobic and strength! Aerobic exercise generally does not require the use of large weight of external objects and equipment. Such as: jumping rope, running, swimming, ball and so on; strength equipment sports need to use the weight of foreign objects. Such as: dumbbells, barbells, etc.
Finally, there is no fixed way for the effect! If a person wants to gain muscle to do more strength and less equipment! Fat loss will need to do more aerobic, strength training to do with! But whether you lose weight or gain muscle can not only do aerobic exercise or only do strength exercise!
The purpose of fitness is to build muscle, then the same part of the best not to train every day, because the muscles need to be rested in the recovery and growth.
Since the basic method of training is asked, it is estimated that it is a fitness budding, then for the situation given by the subject, the recommended training methods:
If you are trying to train a part of the day, a week down to exactly one round of training, is also a method, but about the fitness of the training effect of which will be a little better?
No can give you a clear answer. Because fitness training needs to be different from person to person, and the same person in different stages of muscle development will be different, fitness program at any time to change is more than normal situation. This is also recommended that some new not to do the main reason for reaching out to the party, a lot of fitness "old man" will have encountered the situation of being to train programs, not want to give, is really no way to give.
Back to the main topic, since there is no fitness experience, then the beginning of the focus on the large muscle groups of the integrated exercise is the most appropriate.
For example, you can In the case of unarmed or light weight, increase the frequency of practicing the back, legs, chest, shoulders, core, the action does not need too much, a part of 1-2 actions, a small number of groups to complete;
If you feel that the intensity of some of the effort, then you can divide the muscle parts once or twice. Aim for 2-3 parts a day, with fewer muscle training parts, and the number of sets can be increased to 2-3 sets.
Because it is unarmed or lightweight, so in this case of mixed training of large muscle groups, there will not be an excessive burden, just that they need to pay attention not to increase the amount, because this is the time to master the muscle power of the basic stage; and mixed training of large muscle groups, you can make a number of small muscle groups involved, for the overall effect will be better;
Note: Do not train every day, can be Every other day, or practicing two days to rest one day.
Compound movements are characterized by multi-joint participation, involving more muscle groups, then the effect will be relatively obvious;
In the initial stage, each part of the selection of 1-2 movements, you can first consider the compound movements, and then wait for a period of time after the body to adapt to the nature to gradually favor the muscle groups of the differentiation of the exercise, such as regular training, 1-2 parts per day, each part of 3-5 movements, and the frequency of training should be the same. The frequency of training should also be strengthened, which requires a process, then it is necessary to use compound movements with isolated movements, in shaping the whole at the same time carving the local.
In addition to exercise, the muscles absorb nutrients and rest will be better recovery and growth, so the intensity of training should be gradual, not premature overload training, lengthening the muscle recovery time, affect the next exercise; secondly, in terms of diet to supplement enough protein, containing less fat meat, seafood, dairy products, soybean products are high-quality protein source; finally, the Don't stay up late and drink less alcohol, both bad habits will affect muscle growth.
Personal advice, do more outdoor aerobic exercise is better. For example, 1, more than half an hour of walking, an hour or so of hurrying, jogging, etc., so that you can slowly burn excess fat on the body, especially walking can be reduced to a certain extent the liver fat, which is not comparable to other sports.
2, you can also do some climbing action, such as climbing trees, rock climbing and other sports, can increase the body's ability to coordinate, but also enhance the strength of the body's local small muscle groups.
3, you can use the field to do some shuttlecock, play badminton, jump rope, play table tennis, etc., so you can exercise their flexibility.
These fitness methods are more popular, common, and the effect is also good, in the exercise should pay attention to the amount and intensity of each day, can not make the body feel fatigue, but also pay attention to the rest and adjustment after. I hope you can find a safe, spacious and aerobic place to exercise in good weather, and I wish you good health!
The reason that split-part training is not recommended for newbies is that the efficiency of muscle building is too slow. The most suitable program for newbies is the three-times-a-week, every-other-day program. It is recommended that each training practice the whole body, mainly to practice three movements, squat, bench press, pull-up, or squat, push-up, hard pull. You can learn about Mark Ribbito's 3x5 program.
1, bicycle
Bicycle, although, can bring us fitness, but there are many factors that limit the effect of the bicycle, such as high-rise buildings, a rise, to find a suitable site is very difficult, in addition to the stadium seems to have no other place, even if you find an outdoor location suitable for riding, have to admit that it is also a very dangerous thing. It is a very dangerous thing.
In fact, in our opinion, the bicycle is just a walking tool, if in a relatively flat surface, cycling is very easy, then this way, we can not achieve the fitness effect we want, and the best fitness state, is that we can feel the strain, but also continue to carry out, for example, we ride uphill, will feel the strain, and then the legs tense, so that the able to exercise the leg muscles.
2, dynamic cycling
If the two compared to the fitness effect of which is good, then the effect of dynamic cycling may be a little better, the advantage is that there is no venue for dynamic cycling limitations, but also in the gym, to get an active atmosphere, so that we can persist, dynamic cycling fitness effect, more than the bike to be too good, so if you want to achieve the fitness effect, or recommend that you choose the If you want to achieve the fitness effect, it is still recommended that you choose the dynamic cycling.
In fact, we usually ride the bike, whether it is the height or handle or seat, as well as the distance between the two, for us, are not suitable for fitness, and dynamic cycling we can according to their own needs to adjust to a suitable posture, so that fitness effect can reach the best