Here are some ways to exercise your muscles:
1, determine the training period.
Before training, we must make a good training plan and training cycle, which is the basis of successful training. For example, if you practice three days a week, five days a week, or six days a week, then you must take a day off. Not for seven days in a row. This ensures that a week is a cycle. This cycle can train all your big muscles once. Sticking to this cycle and training according to the cycle can better train muscles.
2. Determine the training place
It is very important to determine the part of training, to avoid blind training leading to incorrect parts that you really want to train and fitness failure. Can be divided into the following two principles as a reference:
(1) Weak first principle: That is to say, which muscle you want to practice first is the weakest. For example, if you are the weakest in Brachial III, you can practice Brachial III on the first day of a cycle. It doesn't have to be a chest movement, or a back or shoulder.
(2) Do not practice the auxiliary muscles in front of the active muscles. For example, deltoid toe, triceps brachii is the auxiliary muscle of pectoralis major, so don't practice triceps brachii or deltoid toe the day before practicing pectoralis major. Biceps, don't practice in front of your back muscles. The core of waist and abdomen is not in front of leg muscles. practise
3, a cycle of muscle training together at most twice: if you use two cycles a week. Exercise muscles together at most twice. If the frequency is too high within a week, he can't recover. Therefore, training is a long-term thing, and we can't rush it, because it will not only fail to exercise, but also hurt our muscles.
4. Practice explosive movements first.
This is an explosive sport, which is generally higher than bodybuilding training. But general bodybuilding training does not involve explosive movements. But in competitive sports, it is not only muscle training, but also the all-round development of athletes' various physical abilities. At this time, the focus of training should be explosive power, strength and endurance. But bodybuilding training is sometimes used, for example, when developing maximum strength through low-frequency and high-load squat training, it should be given priority. Therefore, it is also a good choice to practice explosive movements first, but you should choose according to your physical condition so as not to hurt your body.
5, first practice large muscle groups, and then practice small muscle groups.
Usually, in bodybuilding training, under normal circumstances, you should practice large muscle groups first, and then practice small muscle groups. For example, if you practice three chests on the same day, you should generally practice three chests first, because it is difficult to gain weight in chest training first, which will affect the training effect. For example, if the calf and thigh are trained together, it is necessary to practice the thigh first, because the calf plays an auxiliary role in maintaining balance in thigh training, and practicing the thigh first can avoid the risk of sports injury. Therefore, it is very important to master the sequence of muscle movement. If the order is not well mastered, it will lead to physical injury.
6. Practice the weak part first, and then practice the strong part.
But sometimes, you don't have to practice big muscle groups first. Wade's training rule has a priority training rule-for the weakest or key parts of the body, arrange them at the front of the training class, and complete the training with sufficient energy and physical strength to ensure the training quality. For example, your biceps are weak and you want to strengthen them. At this time, you can practice the second head first and then the back, and then give the second head full stimulation when the energy is the best, and the subsequent back training will stimulate the second head again.
7. In order to save time, you can cross and practice together.
If time is short and you don't have enough time to exercise, you can choose to train together. For example, one of Wade's training rules, the cross insertion rule, is the practice of inserting other parts between groups. This is a way to make full use of time. For example, you can form a super group with two heads and three heads and practice in turn. For another example, the calf and abdomen, as endurance muscles, are sometimes inserted into large muscle group training classes respectively.
Generally speaking, in the whole training cycle, it is good not to affect the next training. Also, don't always use the same training plan in every training. You can change the sequence of movements, so as to avoid the complete adaptation of muscles and affect the effect of our training. That's what Bian Xiao introduced to you about how to arrange muscle training. I believe everyone should understand it! Want to know more about life? Come and pay attention to Bian Xiao and study together!