When lifting a large weight or the last few trials, first exhale deeply, then hold the gas in the case of lifting, then take a deep breath. Exercise with your mouth to breathe, do stretching exercises before exercise to prevent muscle ligament strain, relax exercise after training, help eliminate muscle tension and restore fatigue.
Master the correct breathing method
The rest time between each practice group should not be too long, usually between 40 seconds and 50 seconds. The heavy load and high intensity exercise should not be more than 15 minutes. Excessive rest time will affect the exercise effect.
Do not take too long breaks
Each exercise requires several groups to be practiced so that the stimulated muscles can enter the state and the muscle volume can be increased. Generally, the number of large muscle groups can be increased, and the number of small muscle groups can be less. Each movement of beginners is suitable in three groups, not less than two groups. After a certain foundation, the degree of growth according to the strength is increased to three. Each beginner is suitable for each group in three groups, not less than two groups. After the foundation, it will be added to three to five groups according to the strength of the growth.
Practice several groups for each action
Generally speaking, the number of times the developed muscle mass is effective is 8 times to 12 times, and at least not less than 8 times. This amount should be exhausted. Therefore, the load should be 70%-80% of the maximum strength of the individual. The most effective number of times to use this load is to use a large load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load, and reduce the waist and belly fat or even do it.
The load should be based on your physical strength.
Beginners and peacetime labor is more than three times a week, each time 1-1. 5 hours, but each exercise should include muscle parts of muscles. If you insist on exercising every day, you can divide the muscle group into two parts and practice the next day to ensure that the muscles can recover effectively. Such as: practice shoulder, abdomen, chest today, practice the back, arms, legs and other parts tomorrow.
Suitable for exercise time
We can continue to spend some time exercising every day. Not only can we develop superior tempering habits, but also help our physical and mental health. In fact, there are methods and techniques for exercise and fitness. Do you know the skills of men’s exercise and fitness? Let us know together. Let’s go!