How to build a training plan in the spring of fitness

A simple first

On training, training of science is simple, basic training, such as compound pushing, lying on the squat and hard pull, etc.

Although these simple actions very boring, but the results are undeniable.

Second, targeted

Your training plan, it is best to use a large paper, large print lists, training objectives apply red pen and write in the most striking locations.

It is clearly the better, when you're tired of boring training, when you want to be lazy, those striking words will deeply stimulates you, make you own lazy feel ashamed.

Third, the persistent and progressive

Continuous and progressive is to develop training plans of two important principles.

Not insist on training, the muscles are not continuous, a stimulation, resulting in a slow-growing; training intensity increases, not muscles to produce the stimulation, growth is adaptability. An effective plan in addition to ensuring the sustainability of training to ensure the gradual increase in strength training.

4. frequency

Frequency is practiced several times a week.

Frequency setting depends on your training after recovery, recovery capacity also depends on the physical fitness, sleep and nutrition three factors. In General, working with families of novice training a week for two cycle of weight exercise is quite appropriate. A student, or a loop on Wednesday. Each cycle of the specific arrangements depending on the time and physical condition, the best a cycle training for two days, one day practice, day training legs.

Number five,

Number is the number of training, practice group, how many times each group and set the length of the break time.

First, set the number of arrangements is not fixed, but each action must have a warm-up group. Warm-up group's role is to: 1. acceleration of metabolism, enter the training State; 2. fully active joint and ligament, avoid injuries. Secondly, a formal group to 2 to 4 groups should be fewer groups will help to improve training effectiveness. Each formal group of 6-12 times a warm up set of no less than 20 times. Finally, each training no more than 1 hour, because in anaerobic training 40 minutes later, some impact training important hormone will significantly reduce until a fundamental stop, resulting in muscle loss.

(Practice editing: Tran Hung Wong)