Fitness: nine Devils training method

I. training pre-season, stretching after training

Training before the warm-up is the best training effect of an important guarantee, but often ignored.

Should be carried out before in training 5-10 minutes of aerobic exercise, aims at enhancing the heart rate and body temperature, for the upcoming hard training. After the warm-up, followed by further against the objectives of the training day, for 1 group of 10-20 times the weight of light. When muscles after training to achieve the fatigue, the appropriate extension is necessary. After the training will improve the flexibility of the body, which carries on the stretch. Don't forget that training final relaxation exercise, usually for a few minutes, low intensity aerobic exercise.

Second, normal breathing

Normal breathing can effectively prevent an excessive rise in blood pressure.

The underlying principle is that the decentralization of weight lifting suction, when you hold your breath and fast completion of the lift is breath.

3. keep your pull back

Almost every article you read training guidance articles, will emphasize the body posture and motion specification of importance, its purpose is to maintain the stability of the body, improve training effectiveness and avoid injuries.

Walk Tall pull back the principle almost for each training. In particular, to walk tall, shoulders down: and after the harvest, shoufu, back in. For standing posture, sit or decumbent, different training position, these principles are equally applicable.

4. muscle size and intensity of the relationship

A block muscle should be great exercise, and the size of the muscle itself.

Chest, back and legs, etc. larger muscle groups, but also a relatively large amount of exercise. While the arm and shoulder, and so the smaller muscle groups, you should select a smaller amount of exercise. Exercise and muscle fiber reached the degree of fatigue of muscles for: big group of muscle fibers more, takes 3-5 exercises, each exercise 3-4 groups rows; small muscle groups generally use 2-4 exercises, each exercise 2-3 groups can.

5. control and outbreak of training speed

Decentralization of weight should be in full control, when you are on the lift should be lifted as soon as possible with explosive weight to weight lifting or delegated, safe to use as much weight, gain muscle maximum stimulation effects.

The harder the training in implementing these principles, the more protection the muscle fiber in safety is minimally invasive and recovery and growth.

VI. training objectives decided training times

If your goal is to increase muscle, the selection of 8-12 times the weight reached exhaustion.

If the goal is to enhance the strength, the number of control in 4-7 times, this is not to say that you can only use a single training times, from time to time an alternative training method is a good choice, but to be clear what your goal is, and know the appropriate training methods.

7. equipment and free weights

The two types of training, all have their own advantages and disadvantages, emphasis should be placed.

Beginners often difficult to acquire free weight balance, so the instrument more suitable for them. They can be more secure, more stable and benefit from exercise. However, the instruments and not for all the body parts easily exercise. Equipment class exercise movement amplitude, direction, and angle than free weight so flexible. The deep muscles of the spine and maintain the balance of the muscles, only use free weight in order to receive full and effective exercise. Free weight flexibility and adaptability are very large, well suited to each individual different body structure, almost can exercise each part. In fact, many instruments in practice methods are imitations of free weights.

Eight, the strength is the key

In order not to w

aste your spend time in the gym, but also for the purpose of obtaining the power and effectiveness of circumference of obvious, you must be in each training exercise and tongs. If a weight you can do up to 15 times, but you only had 10 times, then you should increase the training weight or should complete the final five times. No matter what level of training, except the warm-up groups, each group training should meet the exhaustive, that is, unable to wait to complete a degree.

9. in the training priorities compound action

Beginner to compound action as the training of focal points, is a wise move.

The so-called compound action refers to squat and hard pull and push the horizontal multi-joint, such as multiple muscle groups involved in the action. In the second half of the training, you have to consume considerable physical strength and stamina, hard to complete high-quality weight training. Therefore, after the warm up, you should immediately take the most abundant energy input into the compound action.

(Practice editing: Tran Hung Wong)