Fitness success, what are the key elements

Whether for beginners or professional bodybuilders, bodybuilding training in eight elements are decided training is effective and to close the key elements of success.

Should have a clearer understanding of, and given enough attention.

1, parts of

Refers to a practice to training of muscles.

For beginners, the parts of the concept of a rough comparison, General. If the chest and back muscles, the biceps, etc. For professional athletes, the concept of location (mean) to be more careful and precise. For example, on the edge of the pectoralis major and lower edge and the outer edge of the beam, and the inside edge, outer corner, inner corner, etc.

2, action

Is training a muscle group, adopting several exercise movements.

For beginners, each site each time you do a 1-2 exercise movements is sufficient. While athletes sometimes a part of the training actions can be up to 6-8.

3, the number of groups

In bodybuilding training, each action of the Group of numbers from 1, 2, 7, 8 group to group, or even a dozen groups.

Depending on the training phase, aims, on the level. In General, beginner each action do 1-4 unit, high level athletes and bodybuilders lovers do 4-6 Group/action.

4, the times

Refers to a set of exercises to exhaustion is unable to complete the number of repeat.

(Also known as a valid number) General 4 times following the number is less, which is mainly used for increasing strength. 5-15 times to medium frequency, can be used to increase muscle volume and circumference. More than 16 times as many times, many designed to improve muscle isolation degree, granularity and fat loss.

5, weight

Is training the weight (according to the action, and muscle resistance load actually received is usually not the same).

If the maximum weight (fully can lift a weight) as a reference, then the maximum weight of 85% or more forlarge weight; 65%-80% for medium weight; weight of 65% to small weight. To medium and large weight training, you can increase the strength and muscle of circumference. With small weight training you can increase muscle definition, separation and granularity and subtracted from the part of the fat.

(Practice editing: Tran Hung Wong)