Bodybuilding training eight elements in

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.

Eight elements referring to 1, part 2, action 3, number 4, the times Group 5, weight 6, group interval 7, 8, frequency rate.

The following briefly described.

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 for large 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. Previous: fitness failure of ten mistakes related searches: bodybuilding fitness common sense health Prev 12 next 【 copy address to QQ/MSN buddy 】 【 to comment 】 【 collection 】 【 print 】 【 close 】 hot topic user comments view all comments comment content must not exceed 250 words, audit, please consciously abide by the Internet-related policies and regulations.

6, the group interval

This is a relatively rarely pay attention to, but very important elements.

Refers to a group before and after a set period of rest between exercises. This time is actually a non-quantitative, not the 30 seconds or a minute. In practical training, as I age, training of muscles size and physical condition. General is the heart rate to reference. Be careful to limit the rate of recovery heart rate (220-my age) of 50-60% of the time, you can begin the next set of training. (Of course, is the body's normal case) are usually short intervals of 20-40 seconds, 1 minute intervals for medium, 1 half of the above is a longer interval.

7, speed

Means do the exercise movements (including the whole process of ups and downs) speed.

Generally each action in 1 seconds following outbreaks of speed is quick, 1-2 seconds to medium speed, more than 3 seconds to slow speed. Bodybuilding training generally use uniform, slow and medium speed. Do the exercises using inertia of various actions, and you put a free falling body actions are wrong.

8. frequency

Exercise frequency is said a few times a week.

According to the different training levels, exercise frequency is not the same. Usually the beginner 3 times/week, medium-level practitioners have to practice every week to 3-4 times, high level athletes can train every day of the season, even 2 times/day. But for a certain muscle groups, the training frequency should not be too hard, and the higher the level, the more times per week. Because experiments show in an intense intensity training after 2-3 days of declining levels of physical function, 3-5 days to revert to the original level, 5-8 days will result in overcompensation! so many high-level athletes are using each muscle group weekly only practice once methods regular training.

(Practice editing: Zhang Li Ling)