Many people envy the perfect body, do a lot of training, but do not understand the most basic concepts, which is undoubtedly useless.
Even if it works, it is based on a lot of time. Here are some of the most basic fitness concepts.
1
What is physique?
Physique is the quality of the human body. It is a comprehensive relative stable feature of human body shape structure, physiological function and psychological factors expressed on the basis of heredity and acquiredness.
The physical level is specifically reflected in the body's morphological development level, physiological function level, physical quality development level, exercise ability level, psychological development level, and ability to adapt to the environment.
Among them, the shape, function, physical fitness and motor function of the body are the basic factors of the constitutional state.
2
What is physique?
The physique is formed on the basis of heredity and variation, innate and acquired, and has relatively stable characteristics in morphology. That is, the morphological structure of the human body, including the level of human growth and development (height, physical fitness, chest circumference, waist circumference, hip circumference, etc.), the overall index and proportion of the body, and the posture of the body.
3
What is exercise load?
The total physiological load that the human body can accomplish in physical contact. It includes factors such as weight, number of groups, number of times, intensity, density, time, speed, and quality of the completed action.
4
What does bodybuilding RM mean?
“RM†is the abbreviation of “repetitionmaximum†in English, and the Chinese translation is “maximum repetition valueâ€, which is interpreted as “maximum repetition numberâ€, “weight of maximum repetition number†or “maximum weight of certain repetition timesâ€.
In the bodybuilding exercise activity, the "RM" is stipulated to be able to repeatedly test the load weight for a certain number of times. For example, "6 to 12 RM" expresses "the weight that can be repeated or continuously 6 to 12 times." If you use 100 kilograms for bench press exercises, when you try your best to push up to 5 times at a time, then 100 kilograms is the weight of the action 5RM.
In order to facilitate the writing, it is generally stated in the training plan that the prescribed weight varies from person to person.
5
What is the intermittent time?
Training interval: The time between the bodybuilding training group and the group.
1. Very short interval: rest within 10 seconds.
2. Short interval: rest for 10-30 seconds.
3. Intermittent: rest for 30-60 seconds.
4. Long interval: rest for 60-180 seconds.
5. Shutdown: Rest for more than 180 seconds is not an interval, called stoppage.
6
What is a group?
This is a good understanding, bodybuilding training, generally done in groups.
To train the biceps, I chose the dumbbell curling action, and I did it 12 times in a row, exhausting, which is to complete a set of movements.
Then rest for 45 seconds, which is called the break between groups.
7
What does weight mean?
The weight of each group of exercises and the total weight of each training during exercise training, including the weight of the instrument used and the weight of the body itself.
1. The ultimate weight of bodybuilding: more than 100% of the maximum strength of the individual
2. Bodybuilding weight: 80%-100% of the individual's maximum strength
3. Weight in bodybuilding: 60%-80% of the maximum strength of the individual
4. Small weight of bodybuilding: 50% of the maximum strength of the individual
(Maximum strength: the maximum weight, refers to the weight that an individual can only lift once, such as lifting a 20KG dumbbell once, 20KG is your personal maximum weight)
8
What is the quantity?
In bodybuilding, the number of each training program, the number of practice groups per project, and the number of exercises per group.
1. Project: Each training action, such as a supine dumbbell flying bird, is a project to practice the pectoralis major muscle.
2. Number of groups: refers to the sum of several actions repeated several times in a prescribed manner.
Low group number: Complete 1-3 groups
Number of groups: Complete 4-6 groups
High group number: completed more than 7 groups
Composite group: A group consisting of 2-3 actions, doing some action several times first, and then doing another action several times without stopping.
3. Number of times: refers to the sum of the repeated movements of a prescribed movement in a set of exercises.
Less times: one action repeats 1-5 times in a row
Number of times: one action repeats 6-12 times in succession
Multiple times: one action repeats 13-20 times in succession
Super multiple times: one action repeats more than 20 times in succession
Unlimited number of times: How many times can an action be done?
9
What is aerobic exercise?
Aerobic exercise, also known as aerobic exercise, refers to physical exercise performed by the human body in the presence of adequate oxygen supply.
The benefits of aerobic exercise are: it can increase the oxygen intake and better consume excess heat in the body. That is to say, during exercise, the oxygen inhaled by the human body is equal to the demand and reaches a physiological equilibrium state.
Therefore, it is characterized by low intensity, rhythm and long duration. Requires no less than 1 hour per exercise and 3 to 5 times per week. Through this exercise, oxygen can fully decompose the body's sugar, can also consume body fat, enhance and improve heart and lung function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness.
Common aerobics include walking, jogging, skating, swimming, cycling, tai chi, fitness dancing, and aerobics.
10
What is aerobic exercise?
Anaerobic exercise refers to high-speed and intense exercise of the muscle in an "anoxic" state.
Most of the anaerobic exercise is a high-intensity, momentary exercise, so it is difficult to last for a long time, and the time for fatigue elimination is also slow.
The biggest feature of anaerobic exercise is that oxygen intake during exercise is very low. Because the speed is too fast and the explosive power is too strong, the sugar in the human body cannot be decomposed by oxygen, and has to rely on "anaerobic energy supply." This kind of exercise produces too much lactic acid in the body, which causes muscle fatigue to be unsustainable. After exercise, it feels sore muscles and shortness of breath.
If you want to make your body stronger, you can go to the gym to participate in anaerobic exercise. However, when exercising, it is best to follow the coach's instructions and choose a training program that suits you.
Common anaerobic exercise items include: sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, muscle strength training (long-term muscle contraction).
Do a good job in fitness cognition and better control your body!
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