As the saying goes, to exercise you must first exercise your brain. To achieve good exercise results, you must pay attention to the combination of movement and stillness. After performing a set of exercises for large muscle groups, it often takes 48 hours to recover. Therefore, not only do you need to rest after training, but you also need to stretch and move your joints during training. In this article we discuss about some best fitness secrets.
1 hour
The training time is controll within 1 hour. Why should we do strength training first and then aerobic training? Because sugar is direct energy and fat is store energy. Strength training for 30 minutes consumes sugar, and then aerobic exercise is done. The body will mobilize fat to supply energy, which helps to reduce fat.
2 parts
At most two parts should be train each time. The chest, back, abdomen and buttocks are large muscle groups, and the shoulders, hands and legs are small muscle groups. The large muscle groups drive the small muscle groups. It takes about 30-50 minutes to fully stimulate the large muscle groups. Only after the large muscle groups feel tire can the small muscle groups be use.
3 actions
It is enough to do 3 exercises for each part. Too many exercises cannot fully stimulate the muscles. Assuming 1 hour of training, if you only repeat 1 exercise for each part, the muscles will easily feel tired, which will not only fail to achieve the training effect but also increase the risk of muscle injury.
4 groups
It is enough to do 4 sets of each exercise, 8 times in each set, a total of 32 times, with 1 minute rest between sets. This intensity can fully stimulate the muscles and allow the joints to get a good rest, which is conducive to completing the entire training plan and achieving the effect of long-term training.
5-day cycle
Take 5 days as a cycle and train all parts of the body. It is recommend to train on the 1st, 2nd, 3rd, 5th and 6th of each week, and use the 4th and 7th days for rest. If a novice wants to achieve the effect of fitness, going to the gym every day is not a good idea because muscles grow during rest.
6 weeks
Take 6 weeks as a dimension to make a load comparison and training summary. The load weight refers to the maximum weight that can be do 5 times in a row. The capacity refers to the number of movements. Both the weight and the capacity must be adjust according to the training plan to achieve the effect of progressive overload .
7 major muscle groups
There are about 639 muscles in the body, made up of 6 billion muscle fibers. The longest is 60 cm long and the shortest is only about 1 mm. Large muscles weigh 2 kg and small muscles weigh only a few grams. The body is roughly divide into 7 parts: chest, back, abdomen, buttocks, shoulders, hands, and legs.
