Fitness Rest. How to arrange rest while working out

If you work on the same part every day, it will definitely affect the growth and recovery of your muscles.

The same area once a week.

Today's business trip was in Hangzhou, and when the car was ready to get on the highway in the morning, there was a heavy fog, and the entrance to the highway was blocked.

The foggy weather told us that it was dangerous to pass on the highway, so we stopped everyone at the door. It's about stopping you for safety reasons.

It's like when we set off and arrive at a healthy destination, then if there is a lot of fog on the road, we don't take the highway, we can only take the national highway and slow down.

and Brother Bing's. Tools + Methods = Purpose.

It's very similar. We want to go from unhealthy to healthy, and we want to reach a high level of health all at once, just like walking on the highway in foggy weather, but we will not be able to reach it quickly.

So exercise is also about rest? In the past, we used to say that three days of fishing and two days of drying nets are actually the best interpretation of sports.

Some people think that as soon as I come up, I have to keep exercising every day, no matter how windy or rainy, I have to run 10 kilometers.

Limb Deficit Without learning and mastering the skills and knowledge of correct movements, if you start blindly, it will be counterproductive.

Running, ordinary people can start from 300 meters, 500 meters, 800 meters and slowly learn to use the posture running method, or Tai Chi running method.

Use gravity to imagine yourself as a moving wheel for running, increasing your volume by one, two, three, or five kilometers.

It is recommended that the number of kilometers should not exceed 7 kilometers at a time, because most of them are office workers or have their own jobs, and if you run too much, it will affect your mental state throughout the day.

You can run a 10 to 15 km longer run on Sunday or Saturday.

After running, you must pay attention to rest, you can run every other day, and every time you rest, it is actually for a better start next time.

In fact, the most important thing for people is sleep, so why every hotel in a big city has to be so many lucky gods, and it is divided into many levels. The higher the level of the hotel, the more comfortable it is to stay, so that every traveler can get enough rest as quietly at home after a busy day's work, so as to ensure that the next day has enough energy.

Exercise and rest are equally important, rest can be better exercise, we are not professional athletes, performance is not the primary goal we value, a healthy and comfortable life is our ultimate goal!

If you want to come up with a result, don't take more than 30 seconds between sets. It doesn't matter what part it is, even if it reduces weight because of it. It's better than 20 seconds, but it's really hard.

If you are energetic, you can practice twice, once to increase muscle endurance, such as chest, back and legs; The small muscle groups are practiced twice a week, and the time arrangement can be practiced after the large muscle groups, or it can be arranged separately for a day, such as the biceps, triceps, shoulders (some people say that it is a large muscle group, but I think it should be a small muscle group, including the anterior, middle and posterior deltoid muscles and trapezius muscles), and the abdominal muscles can be practiced every day, but at least once every other day.

Monday Main exercises for chest Auxiliary triceps (optional) Abs Tuesday Main exercises for back Auxiliary training of biceps (optional) Abs (optional) Wednesday Main exercises for shoulder and abdominal muscles.

Thursday: Mainly exercise legs (including calves), abs (optional), Friday, biceps, triceps and forearms, abs. Abs.

Saturday, Sunday, two days off, you can train your abdominal muscles once (optional), just when you rest, Monday, Tuesday are big muscle groups, and you will be a little tired. There are many small clusters arranged in the back, and the body is more tired, so it is a little more relaxed. It is also more appropriate to rest for two days, of course, it can also not be five days of continuous practice, and arrange a day off in between.

I have one day off a week, and the intensity of training will be higher the day before the break, and the training plan depends on what your goal is. You can also talk to your fitness friends or refer to some fitness books.

Take a 2-day break, or a 3-day break, depending on your physical condition, don't force it.

Rest is a must.

Don't squat and rest Don't squat and rest, the correct way is to do more relaxation and tidying up activities after each exercise, such as slow walking.

Don't take a cold shower (or swim) when sweating profusely When you sweat profusely after exercise, the capillaries on the surface of the body dilate, and a lot of heat is dissipated from the body. At this time, if it encounters cold water, it will cause the capillaries to shrink suddenly, which is easy to reduce the body's resistance and cause diseases.

Do not "omit" tidying up activities When you feel mentally exhausted after each exercise, you should relax appropriately, such as freehand exercises, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly recover physical strength.

If you don't eat immediately after exercising, it is easy to cause disorders and functional disorders of the human digestive system, and it is easy to get sick.

It is not advisable to drop body temperature suddenly, and the sudden drop in body temperature will break the normal physiological regulation function, make the physiological function disordered, and it is easy to get colds, diarrhea, asthma, wind, cold, paralysis and other diseases.

It is not advisable to take a hot bath immediately After fitness exercise, a large amount of blood in the body is distributed in the limbs and body surface, if you take a hot bath immediately at this time, it will increase the blood flow on the body surface, causing insufficient blood supply to the heart and brain, and there is a risk of cardiac and cerebrovascular accidents.

Start with warm water. Stay hydrated. Don't rush to take a shower. It's not good for the muscles. It's not good for the body either. If you haven't worked out for a long time. After the workout, due to the muscle massage of the body. Just relax!!

Don't eat or drink anything that is too big in calories, remember to relax your muscles and stretch your ligaments.

It is best to drink some levels of the heart first and then drink some milk to help the muscles recover.

I'm going to rely on a coaching certificate. I'm telling you, you need to rest. Exercise one part a day.

And from the light to the heavy, and then from the heavy to the light. You don't practice that. 12-15 pcs per group.

The lightest criterion is that you have your own strength and feel relaxed, just do it like play. Then stack them one after the other. Stack until you feel a little strenuous, before stacking back.

5 groups are recommended. If you want to **, go for a few more steps. 15 minutes, speed 9

That's it. Actually, you're better off getting a trainer, as each piece of equipment requires some postures. If your posture is not right and it doesn't work well at all, hire a personal trainer.

Two for one or two months, you can do it yourself, you can practice, in fact, in 2 months, you can be in almost good shape.

A systematic practice plan and perseverance are the keys to success. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

Absolutely.

It's a simple rule, don't do the same part until the muscle aches are completely gone.

Muscle training is in the process of training, but muscle growth is in the time of rest, just understand this.