Fitness sports is a through the unarmed or the use of a variety of equipment, the use of specialized movements and methods of exercise, in order to develop the muscles, growth of physical strength, improve the shape and cultivate sentiment for the purpose of the sports program.
Fitness exercise can use a variety of unarmed exercises, such as a variety of unarmed aerobics, rhythmic gymnastics, gymnastics and a variety of self-resistant movements. Can also use a variety of different sports equipment for a variety of exercises, such as dumbbells, barbells, kettlebells and other weight lifting equipment, bar, bar, rope, pole and other gymnastics equipment, as well as spring tensioner, pulley tensioner, rubber bands and a variety of special integrated strength exercise frame and other strength training equipment, as well as power bicycles, steps, flat running machine, rowing machine and other aerobic training equipment.
Fitness movement is a variety of ways, both sets of various unarmed aerobics; there are balls, bars and other light equipment gymnastics, these are mainly used for women's fitness training, to lose weight and improve body shape and posture, improve flexibility, enhance the sense of rhythm; there are many more developed body parts of the muscles of the weight lifting exercise movements and other actions. These movements are mainly used for men and women strong body, developed muscles, but also for men and women bodybuilding training.
In order to achieve the purpose of physical fitness, there is a need for specialized training methods. For example, the use of barbells and other weight lifting equipment to do a variety of actions, in the lightness of the equipment, the practice of action, the arrangement of the number of groups, the number of times, the speed of the movement and so on have special requirements and arrangements.
Fitness sports in the long-term development process has formed two relatively independent sports, namely, competitive bodybuilding sports and competitive aerobics sports.
Fitness movement is simple and easy to carry out, strong applicability, can effectively enhance people's physical fitness, improve people's health, develop the whole body muscle, strengthen the power, improve the efficiency of production and labor; also can improve people's body shape, posture, cultivate people's beautiful sentiment, so by the public, especially the people with high level of culture and knowledge of the popularity of the people. In the development of national fitness movement today, fitness sports have a strong attraction, it can make the thin and weak become strong, make the obese become strong, make children grow up healthy, make the elderly healthy, long life. Bodybuilding is an important aspect of the development of national fitness movement, it is closely related to fitness, inseparable, at present we should pay special attention to the workers, farmers and soldiers to carry out fitness movement, in the children and the elderly to carry out fitness movement, to improve the health level of our nation. Increase the 14 secrets of the muscle mass: large weight, low number of times, more groups, long displacement, slow speed, high density, read and move in unison, peak contraction, sustained tension, relaxation between the groups, more practice large muscle groups, eat protein after training, rest for 48 hours, rather light do not fake.
1. Large weight, low number of times: the theory of bodybuilding with RM indicates that a certain load can do the highest number of consecutive repetitions. For example, the practitioner of a weight can only be lifted 5 times in a row, the weight is 5RM. Studies have shown that: 1-5RM load training can make the muscle coarsening, the development of strength and speed; 6-10RM load training can make the muscle coarsening, strength and speed, but endurance growth is not obvious; 10-15RM load training muscle fibers coarsening is not obvious, but the strength, speed, endurance have grown; 30RM load training muscle capillaries increased, endurance increased, but strength, speed increase is not obvious. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle size.
2. Multi-group: Whenever you want to get up to exercise, do 2-3 groups, which is actually a waste of time, can not grow muscle. Must specialize in 60 to 90 minutes of time to focus on a certain part of the exercise, each action to do 8 to 10 groups, in order to fully stimulate the muscles, while the muscles need the longer the recovery time. Always do until the muscle saturation, "saturation" to self-feeling, the moderate standard is: acid, swelling, numbness, solid, full, expansion, and muscle appearance of the obvious thick and so on.
3. Long displacement: Whether it is rowing, bench press, push-ups, curved lifts, the dumbbells should first be placed as low as possible to fully stretch the muscles, and then lifted as high as possible. This is sometimes in contradiction with "constant tension", and the solution is to move quickly through the "locked out" state. However, I don't deny the usefulness of the halfway point with heavy weights.
4. Slow speed: lifting slowly and lowering slowly stimulates the muscles more y. Especially, when putting down the dumbbells, control the speed and do the regressive exercises that can fully stimulate the muscles. Many people ignore the concessionary exercises, lifting the dumbbells up even if the task is completed, quickly put down, wasting a great opportunity to increase the muscle.
5. High density: "density" refers to the rest time between the two groups, only rest 1 minute or less time is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and stimulate the muscles more frequently. Multiple sets" is also based on "high density". When you work out, you have to concentrate on your training as if you were in a war, and not think about anything else.
6. The idea is consistent: the work of the muscles is governed by the nerves, the density of attention to focus on mobilizing more muscle fibers to participate in the work. When practicing a certain action, you should consciously make the idea and action consistent up, that is, practice what you want to think of what muscle work. For example: the practice of vertical curls, we must look down with both eyes to watch their arms, see the biceps slowly contraction.
7. Peak contraction: This is a major law that makes the muscle line very obvious. It requires that when a movement to the position of the most intense muscle contraction, hold the contraction of the most intense state, do static exercises, and then slowly return to the beginning of the movement position. The way I do it is to count 1 to 6 when I feel the most tension in the muscle, and then let it down.
8. Constant Tension: Keep the muscle under constant tension throughout the set, never letting it relax (not "locking out") either at the beginning or at the end of the movement, and always reaching complete exhaustion.
9. Relaxation between sets: Stretch and relax after each set. This can increase blood flow to the muscles, but also helps to eliminate the waste deposited in the muscles, accelerate muscle recovery, rapid replenishment of nutrients.
10. More practice large muscle groups: more practice chest, back, waist and hip, leg large muscle groups, not only can make the body strong, but also can promote the growth of other parts of the muscle. Some people, in order to make their arms thicker, only practice their arms without practicing other parts of their body, but it will make the growth of their biceps very slow. It is recommended that you schedule some large compound movement exercises that use large weights, such as large squat exercises, and they promote the growth of all other parts of the muscles. This is extremely important and sadly at least 90% of people don't pay enough attention to it to achieve the desired results. Therefore, it is important to include more of the 5 classic compound movements of hard pulls, squats, bench presses, push-ups, and pull-ups in your training program.
11. Eating protein after training: In the 30 to 90 minutes after training, the protein demand peaked, and this time to supplement the protein effect is the best. But do not eat immediately after training, at least 20 minutes apart.
12. 48 hours of rest: local muscles need to rest 48 to 72 hours after training before the second training. If high-intensity strength training, the local muscle training interval of 72 hours is not enough, especially the large muscle mass. However, the exception is the abdominal muscles, abdominal muscles are different from other muscle groups, it must often be stimulated, at least four times a week to practice, about 15 minutes each time; choose the three exercises that are most effective for you, only 3 groups, each group 20-25 times, are to do to the exhaustion; each group interval should be short, can not be more than 1 minute.
13. Better Light than Fake: This is a secret that is not a secret. Many beginner bodybuilders pay special attention to the exercise weight and the number of movements, not too much attention to whether the movement is deformed. The effect of bodybuilding training does not only depend on the weight of the weight and the number of movements, but also depends on whether the trained muscles are directly affected by the force and the degree of stimulation. If the movements are distorted or out of place, and the muscles to be trained are not, or only partially, stressed, the training will not be very effective, or even deviate. In fact, of all the laws, the correctness of the movement is always of first importance. It is better to lift lighter weights with correct movements than heavier weights with substandard movements. Don't compare yourself with others, and don't hang on to the ridicule of the gym
These suggestions will hopefully help you, and I don't know your specific situation regarding what program. Since you signed up, you can go to the trainer, from your actual situation to arrange the project, oh wish you health ~
Nowadays, sports projects like a wide range of commodities for the public to provide a colorful choice: such as mass fitness exercise, aerobic dance, combat aerobics, speed cycling, fitness ball, water aerobics, street dance, yoga, ballet, tai chi, taekwondo, and so on.
Faced with so many programs, how to choose the fitness content according to their own situation is very important.
Popular Gymnastics
Popular Gymnastics activities involving every joint in the body, in a 50-minute course, the fitness in the music, lights, the coach's command and participate in the partner's encouragement and drive under the rhythmic, gradual aerobic exercise. Popular aerobics can burn a lot of fat and improve the participants' cardiorespiratory function, which is the first choice for losing weight and maintaining physical fitness and body shape.
Not suitable for people:Cardiovascular, hypertension, diabetes and other patients are not easy to choose.
Combat aerobics
This program is a combination of music, dance, boxing, combat and other characteristics of aerobics. The difference between combat aerobics and boxing is that the former aims at fitness and the latter aims at competition, so the latter is more prone to injuries and is not suitable for the public. However, it can improve self-confidence, muscle coordination and the necessary skills and flexibility.
Suitable for people:Since it is not a competitive sport, most people (men, women and children) can participate.
Aerobic dance
Aerobic dance on the one hand can consume more calories, on the one hand, many dance movements aerobics, unlike aerobics movements more gymnastic, it has many styles, according to the action, music, different characteristics are divided into: AEROBIC- DANCE, HIP-HOP, FUNK, SAL-SA and other aerobic dance.
Suitable for the crowd:There is a dance foundation to improve temperament, maintain elegant shape for the purpose of fitness crowd.
Latin aerobics:Characterized by a lot of hip movements, the effect of reducing waist and abdominal fat is particularly prominent. There is no dance foundation, poor coordination of the crowd is not easy to achieve fitness results.
Fonk, street dance: movement relaxation, free and varied, it can improve the coordination of the exerciser, to achieve the purpose of fitness.
Adapted to the crowd: teenagers, the whole body coordination is good.
Fitness ball
Fitness ball was first used in Switzerland only as a rehabilitation medical equipment. Afterwards, the fitness ball has been spread to Australia, Europe, the United States and other countries for the treatment of low back disease, nerve disorders, knee and shoulder rehabilitation medical treatment, correcting posture, improve the patient's balance and so on. Due to the role of fitness ball in improving certain muscles (low back, pelvis), this sport has also been widely promoted. Fitness ball is now no longer used only as a physical therapy, it has also become an emerging fitness sport.
Suitable for the crowd: it is suitable for all those who need rehabilitation, fitness effect is good, especially for the spine and pelvis exercise; fitness ball has a very good injury recovery and rehabilitation function (on the low back disease efficacy is remarkable). In the exercise is safer, less prone to injury, but also can improve the flexibility, strength, balance, posture, cardiorespiratory function of people (including patients, injured people).
Unsuitable for people:Fitness ball is not suitable for people who are overweight and aim to lose weight.
Yoga
The word yoga means "integration" and "harmony", and in ancient times Tibetans and Indians practiced yoga in pursuit of the unity of self and God. Yoga is not an athletic competition dedicated to the pursuit of physically difficult postures and positions, but is truly a way of life that cultivates the mind and body. In many Chinese cities, yoga is like a fashion symbol, and practicing yoga has become synonymous with moving towards health in the minds of many people.
Reposted from Music Homeschool Network
Reference:
MusicHomeschool.com Artist Teaching Service CenterAnswer Supplement
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