How to correctly understand your training limits?

Correctly understanding one's own training limit means training within the maximum range that oneself can bear, so you can't stop halfway through training, you must stick to it, and persistence is the premise of correctly understanding your training limit.

1.You can take the card time approach, start timing from the time you train, until you run out of physical strength, can no longer support it, and then complete your own unique training cycle, and then analyze whether your time belongs to the medium and high speed among your peers, if it is relatively fast, then you are the kind of more successful.

2.You can compare it with your past results, once, twice, three times, or even more, to see if you have improved, what you want is the effect of training, if there is no effect, it is futile, and then through each of your physical and mental experiences, to know your training limits.

3.In the process of training, you should think about how long you must break through, what kind of goals you want to achieve, etc., believe in your own ability, and then improve your training strength.

Start by keeping track of the time every time you exercise. For example, running time, time to practice equipment. Every time, I practiced until I sweated for about ten minutes.

Then you can add some time and intensity to yourself every time you train. Don't train at high intensity at one time, as this will not achieve the desired effect and will damage your body. I can't eat hot tofu in a hurry.

You can also look for professionals. For example, a good friend who has a lot of fitness experience can ask him about his experience. Look at how much intensity he started training from at the beginning, measure the gap between himself and him, estimate his strength value, and constantly test his limits.

Limits can be breached, and it takes little bit of hard work and perseverance.

Finally, you can go to the gym to find a trainer to help you customize your own training plan, and ask the coach to find out what your limit is. With the guidance of the instructor, you will practice little by little in the correct order.

There are two ways to test your extreme strength: by staring at the draft.

It is their own field test, this method Kaixiao is the most accurate and frank, the method is to warm up with an empty rod first, and then 100 percent of the 111 groups of 5 times The percentage data here is determined by the last test, or it is obtained by the deduction algorithm, and it can be tested in the state of completing 100%; Push the algorithm, the first way to push the algorithm, the easy method, is your own 10rm multiplication, the second is more accurate, find a better time, measure a group of expected 10rm times limit, write down the times, wait for the rest to fully recover, and then test a group, the expected 5rm times limit, write down the number of times.

There are two kinds of testing your own extreme strength, 1 is your own field test, this is the most accurate, the method is to warm up with an empty rod first, and then 50% a group of 5 times, 60%*3, 70%*1- 80%*1, 90%*1, 100%*1, the percentage data here is determined by the last test, or obtained by the calculation algorithm, in the state of completing 100%*1, you can test 105%*1

2. Push the algorithm, the first way to get the algorithm, the easy method, is its own 10rm*

The second is more accurate, find a time when the state is better, measure a set of expected 10rm times limit, write down the number of times, wait for the rest to fully recover, and then test a group of expected 5rm times limit, write down the number of times, use (expected 5rm weight - expected 10rm weight) (10rm test times - 5rm test times) = weight number of times.

Use the weight index to estimate your limiting strength.

For example, if you expect 10rm to be 80 kg and 5rm to be 100 kg, then, you complete 80 kg 11 times and 100 kg 6 times in the test, then, (100-80) (11-6)=4, your weight number index is 5 kg, then 100 kg is 6rm, 5rm=104, 4rm=108, 3rm=112, 2rm=116, and the limit is about 120

The development of strength should be paid attention to by the spine:

a) Load. Facts show that only strength training under certain weight conditions can increase strength, and the load used in strength training is different, and its effect is different, therefore, in the training varies from person to person, reasonable arrangement of load.

2) Excess recovery. During the exercise, a large amount of energy materials were consumed, the suffocation stopped, catabolism took a secondary position, and the synthesis of energy substances began to recover and exceed the original energy content in the body.

iii) Training intervals. It has been proven that strength training is best spaced because strength increases quickly and fades quickly when training is stopped.

4) Age and gender. The strength training of the same person has different responses at different ages, and the strength value of men and women is also very different. <>

The so-called "extreme training" refers to training at the limit of what the equipment and various land blocking parts can bear, so that the trainees' physical fitness, skill potential, and psychological ability to withstand the bridge can be trained and strengthened to the maximum level.