1. Different fitness exercises have different meanings.
Aerobic training is suitable for overweight and obese people. Fast walking, jogging, aerobics, skipping, swimming, spinning and elliptical machine all belong to aerobic training. Strength training, muscle training, pull-ups, push-ups, squats, belly rolls, etc. All belong to strength training.
2. The principle of strength training to build muscles.
Strengthening muscles through strength training means stimulating the training target with proper weight and intensity, so that the muscles of the target parts are slightly injured, and then the injured muscles are repaired and enlarged through the intake of protein nutrition and corresponding rest.
1. Different body parts have different strength training movements. Strength training is a kind of fitness exercise aimed at local parts of the body. Different parts of the body have different strength training, such as push-ups, parallel bars arm flexion and extension, barbell bench press and so on. , mainly training chest muscles and biceps brachii, pull-ups, rope strokes/pull-downs, etc. , mainly training back muscles and biceps brachii, squatting, sitting and kicking, sitting and stretching, etc. , mainly training thigh muscles, belly rolling, flat support, supine.
2. Basic principles that should be grasped in strength training and muscle exercise. 1. Large muscle group training is the main training, supplemented by small muscle group training.
Chest, back and thigh muscles are big muscles, while deltoid, biceps brachii, triceps brachii, abdominal muscles and calf muscles are small muscles.
2. Compound action is the main action, supplemented by isolated action.
The same is the action of training chest muscles. Push-ups, parallel bars arm flexion and extension, barbell bench press are compound movements, dumbbell birds and various instruments are isolated movements. The same is the action of practicing thighs. Squat, lunge and hard pull are compound movements, while leg flexion and extension, leg kick and prone leg flexion and extension are isolated movements.
3. The training with large weight and few times is the main training, supplemented by the training with small weight and many times.
Below 12RM, it is the strength training with great weight and few times, mainly to increase muscles and strength, and it is also the strength training with great weight and few times. Below 4RM tends to increase strength, and 6- 12 RM tends to increase muscle volume. Strength training above 15RM is easy to increase muscle lines and elasticity.
4. Replenish protein in time after training break and training.
It is suggested to rest for 48-72 hours after training for large muscles and 48 hours after training for small muscles (excluding abdominal muscles). Abdominal muscles can be trained two or four times a week. Protein should be taken in time after training.
5. Other principles of strength training and muscle building.
Other training principles need to be carried out step by step after fully mastering various training movements, which is a further improvement of effective muscle building. These training principles are: multi-group number, long displacement, slow speed, high density, consistency of thoughts and actions, peak contraction, continuous tension, relaxation between groups and so on.
6. Stretching principle.
Warm-up activities (dynamic stretching) should be carried out for 5 ~ 10 minutes before effective strength training, and stretching activities (static stretching) should be carried out for 10 ~ 15 minutes after effective strength training. These stretching activities are of great significance to avoid training injury and promote training effect, so it is necessary to develop habits.