What are the muscle training methods?

Muscle training methods must be scientific and reasonable. Many people exercise a lot every day, spending a lot of time and energy, but their exercise methods are not scientific and reasonable, and in the end they fail to successfully train their muscles. Instead, due to excessive load and high training intensity, their muscles are strained or over-tired, and they feel unbearable arm pain every day. Here's how to train your muscles scientifically and rationally.

The arrangement of exercise volume is one of the important links in scientific exercise. Practice has shown that thin people should do aerobic exercise with moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement.

In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training effects.

Bodybuilding equipment has a certain weight. Not only should you do warm-up and cool-down exercises before and after exercise, but you should also pay attention to check whether the equipment is installed firmly to prevent accidents. When exercising, pay attention to whether the weight is appropriate and never do exercises that are beyond your ability. When using heavy equipment such as barbells, someone should be there to protect you. It is best to exercise with friends so that you can encourage, help and protect each other.

People tend to go to two extremes at the end of training. The first extreme is to train blindly with extremely high intensity, and even without doing any warm-up activities before training. The other extreme is that the training intensity does not meet the requirements, and one insists on training every day, but always works hard for three days and rests for two days. Both of these phenomena are very detrimental to muscle training and must be avoided.