Let's review together:
What is repetition?
What intensity training can make muscles grow?
How to adjust breathing in high-intensity training?
Why do you have to be exhausted?
Why should we supplement enough nutrition?
Why do you have to sleep for 8 hours?
After all, words are not intuitive enough. So after knowing this knowledge, we will deepen our understanding of these concepts through the training in the gym. Choose the right weight, do enough repetition, do your own exhaustion, eat more high-protein non-fried vegetables and fruits after practice, and keep enough sleep.
If the above questions are not clear, you can read my previous article.
Principles of Basic Fitness Training (1)
Principles of Basic Fitness Training (2)
Know your body shape.
The first task of beginners is to get as many muscles as possible, which is the raw material for us to shape a symmetrical and strong figure. Later, you can make these muscles into uniform and smooth shapes through different training.
You should use heavy objects for basic hard training week after week until your body begins to have obvious reactions.
The ultimate formula at this stage is large-dimensional muscles, which is sufficient raw materials.
And want to carry on the concrete transformation to a certain muscle, we need to subdivide the muscle group:
Now you can just have a brief understanding, but each muscle listed above has a corresponding targeted training plan. The more advanced you practice, the more targeted you will be to develop every muscle.
Want to see where these muscles are, I will put the picture at the end of the article.
Differentiated training means separating your training. In each training, you only train some muscles of your body, not your whole body.
Why do we need differentiated training?
There are over 600 muscles in a person's body. You only need to pay attention to the main part of the initial stage, but there are many.
Think about so many muscles. How long does it take you to complete the whole body training on the premise of ensuring enough repetition and exhaustion? How much time can you spare for training?
To tell the truth, even if you can finish practicing, you may be too tired to get out of bed the next day. . . )
You may be a student, a nine-to-five office worker, or even have to work overtime.
This is the advantage of differentiated training. Training 1 ~ 2 hours a day is enough.
Simple and easy to stick to.
The training plan given by Schwarzenegger is divided into two stages:
The first stage: complete the whole body training in a cycle of 3 days, and train twice a week.
The second stage: take 2 days as a cycle, complete the whole body training, and train for three cycles every week.
Abdominal muscles: exercise every day in two stages.
Take a day off every week.
Your training plan must include rest days!
Under such a high-intensity training plan, you must let your body get the rest it deserves! Let him recover, let him grow. You should sleep for eight hours. In fact, the hardest thing about fitness is that you have to balance your life. There are obstacles everywhere.
How much you can achieve in a field depends largely on how you deal with obstacles in your life (family planning/study/overtime/business trip).
Once again, under this kind of high-intensity training, we must ensure rest, otherwise we will give up soon. Because of fatigue
Schwarzenegger trains every morning.
He thinks it's good to train in the morning, but he also admits that you can train at any time as long as you insist.
The specific training plan of each part is the same as 1 stage.
Come on, come on. Look carefully here:
In order to minimize the risk of injury! When doing strong training such as hard pull and squat.
Please be sure to ensure the standard of action!
Please be sure to ensure the standard of action!
Please be sure to ensure the standard of action!
It is important to say three times that the probability of injury in fitness is relatively low, but it is on the premise of action standards.
Chapter three. It's over. The training plan given by Schwarzenegger's predecessors in the book is relatively strong. If you find it difficult to implement, you can try to distribute the training part in one cycle to one week. And add other movements to improve the diversity of training.
In fact, no matter what kind of training plan, as long as it is reasonable and evenly distributed, it is effective. The most important thing is to make a plan that you can stick to.
This series is my reading and my own understanding of Schwarzenegger's fitness book. In order to urge myself to keep reading. Thank you for seeing this. If you have any questions, please point them out. Grateful.
You may have missed:
The principle of basic fitness training (1) takes you to read Schwarzenegger's fitness book.
Principles of Basic Fitness Training (2) Take you to read Schwarzenegger's fitness book.
Know your figure-show you Schwarzenegger's fitness book