Problems with the number of fitness sets? Problems with the number and number of workout sets

You have to figure out the purpose of fitness first, is it to gain muscle? Fat loss? Or is it a line?

If it is to gain muscle, it is recommended to use 100% weight for large muscle groups such as pectoralis major or quadriceps, using the pyramid training method, the first group is 60% weight, the second group is 80% weight, the third group is 100% weight, the fourth group is 100% weight, the fifth group is 80% weight, and the sixth group can completely unload the barbell plate to completely relax, and the maximum weight is 3-4 is enough; For small muscle groups, it is recommended to use 10-12 reps per set, 3-4 sets of each movement, and be sure to pay attention to constantly changing movements to exercise a muscle, because the muscles are extremely adaptable.

If you're trying to draw lines, use 50%-60% of your weight to make each set of 20 or more until you're exhausted.

If it's fat loss, jog for 40-60 minutes!

The number of sets is generally 6-8 sets of 6-10 reps per set. The weight is to feel very relaxed when you do it, then you should add it, add it slowly when you add it, and it is important to insist.

1. 12-18 per group, do 3-4 groups, you can practice muscle endurance, suitable for public fitness people.

2. 4-10 per group, do 2-4 groups, contact the explosive power of the muscles, cooperate with the diet (eat more high protein), conform to the principle of exercise, rest, recovery and growth, the circumference of the muscles will increase, that is, the muscles will grow.

3. 20-30 pieces per group, do 3-5 groups, suitable for fat loss people, especially girls. Because this method can increase the amount of exercise to achieve the effect of fat loss and body shaping, and it will not train the muscles very much, which is in line with the ideas of many girls

If it helps you, so be it

Of course, it's good to do two sets of 50, maybe you start to feel tired or can't finish it, but after a week, you will feel that you can complete it and do it in groups of 60. This is the philosophy of sports, people have a physiological limit, and when you exceed this limit, your body will feel that it is nothing, and this is an endurance training.

Group exercises are done gradually, avoiding muscle strain, and better achieving exercise goals.

The trainer starts a movement with a combination of consecutive lifts before stopping to rest.

Balance the intensity of your training with your rest time to get the most out of your workout.

The decision on the level of fitness comes from the purpose of training.

Balance training with rest to avoid strain.

In this way, you can improve yourself regularly and slowly.

Give yourself a goal every day and slowly work your way up.

For balancing the intensity, but also for better practice.

This is a very scientific fitness method.

If you don't divide it, you don't know how much you have to practice, and you always have a goal every day.

Number of groups, 3-5 groups in one action. number, 8-12 in each group. The weight varies from person to person, so choose the one that suits you.

Long muscles need to be properly trained, supplemented and rested. Line trimming, local training and full cardio training. To lose fat, you need to strengthen aerobic exercise, restrict your diet, and you can also combine it with strength training.

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The reason why fitness should be grouped is because fitness workouts should be intermittent, it is impossible to do strength training all the time, and it takes a certain amount of time for the body's energy to recover.

Hello, it's not mandatory, but it's best to do it you can't move, because it's the muscles you need the most to be able to function in muscle building. I recommend about 10 sets a day, which can be done in stages, but the most important thing is to "get to the point where you can't move".

Why do you want to count in groups for fitness, this is mainly for easy memorization, in order to motivate everyone to work hard to exercise, but.

The first point is to choose the weight training, you should choose according to your own tolerance, and then reach the limit to get a good exercise, the second point The number of groups should be slowly increased according to your own situation, from less to more.

Choose the right weight and number of sets according to the fitness effect you want to achieve and your own physical fitness, and choose a good choice to try whether the body can bear several sets first.

The first point is when choosing weight, you should choose a little bit to increase according to your own conditions, and then let yourself break through a new realm, and the second point is the number of groups, so you should choose to achieve the ideal state according to the explosive power of your body.

How to choose weights and sets for strength training.

According to the effect of fitness, push-ups do not do more than 30 is ineffective, if it is a primary fitness, it is recommended to do 20-30 sets, do at least 3 sets, with an interval of 1-2 minutes.

High weight, low reps: In bodybuilding theory, RM is used to indicate the maximum number of repetitions that can be done in a row for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM.

You can practice wrist strength first, such as removing one end of the dumbbell, holding the other end to rotate, or internal sentences, more times, and also have a break between groups.

The intensity must be from weak to strong, and the training must not be stopped in between. Rhythm is also very important in training.

Generally, when we board the plane, we use the principle of large weight, less number and more sets, which can make the muscles better damaged.

Muscles are made up of different types of muscle fibers, namely slow-contracted (red) muscle fibers and fast-contractile muscle (white muscle) fibers, both of which have significant differences in morphological structure and function. The function of the fast contraction muscles (white muscles) is mainly reflected in strength and explosiveness, while the slow contraction muscles (red muscles) are characterized by strong endurance.

It is possible to take one day off for three days and one day off for two days. However, the chest exercises are done twice a week, one time each for the second head, one time for the third head, and one time for the shoulders, which is slightly inappropriate. The general principle is to train more small muscles and less large muscles, after all, small muscles recover faster. Can.

It should be high in weight, the number of times, and try to achieve its biggest bottleneck.