The
importance of improving muscle fitness Maintaining good muscle strength and
muscle endurance is very helpful to promote health, prevent injury and improve
work efficiency. When muscle strength and muscle endurance decline, the muscle
itself is often incapable of daily activities and nervous. Work load is prone
to muscle fatigue and pain. Muscle strength and muscle endurance training
principles and implementation methods The best way to improve muscle fitness is
to engage in muscle strength training, which is generally known as weight
training.
1. Muscle strength:
Refers to
the strength of the muscle when it resists a certain resistance. Generally
speaking, it refers to the maximum force that the muscle can produce when it
contracts.
2. Muscular endurance:
Refers to
the time or number of times that a muscle can continue to use force when it
maintains a certain strength.
3. Matters needing attention:
(1). Warm up
before training.
(2). Before
using weight equipment or instruments, you must know how to operate them.
(3).
Increase the load gradually within the range that the individual can load.
(4). Don't
hold your breath during the training process. In principle, exhale when you
apply force upwards, and inhale when you lower it back to its original position.
(5).
Training should take into account all large muscle groups to enable balanced
development.
(6). Do not
arrange the training items of the same muscle group together, so that the
trained muscles have enough time to rest and recover.
(7). When
doing barbell presses or training, someone needs to be there for safety.
(8). Do not
overtrain, overtraining is easy to cause injury.
Training principles
(1) Isometric training:
Also known
as static training, it is a training that can exert the maximum force (such as
pushing a wall) on an immovable object to keep its muscle length unchanged and
change its tension.
(2) Isometric training:
It is also
called dynamic training. It is a kind of training in which the muscle length
changes when the muscle is contracted. It is generally used with dumbbells or
barbells as training equipment. It is the most common method of muscle strength
(3) Load strength (weight):
Depending on
the training muscle strength and muscle endurance goals, high strength is
effective for training muscle strength, and low strength is effective for
training muscle endurance. As shown on the right: continuity of muscle strength
and endurance. To strengthen muscle strength, training should be biased towards
the end of muscle strength; to enhance muscle endurance, training should be
biased towards the end of muscle endurance.
(4) Number of repetitions and rounds:
The strength
training is repeated 3 to 6 times per round, and it is done for 1 to 3 rounds.
Muscle endurance training takes 20 to 50 iterations and takes 1 to 5 rounds.
Rest at least 2 to 3 minutes in the middle of each round.
(5) Frequency:
Carry out
once every two days at least, and train at least once a week.
1. Overload principle:
Use a higher
total training volume than usual to effectively stimulate muscles and make them
stronger. To increase the total amount of training: increase weight or
resistance (strength). Increase the number of repetitions or rounds. Number of
repetitions: the number of consecutive times that can be done under a weight
load. Strength: refers to weight or resistance. Maximum number of repetitions:
a high number of times that can be completed under one load, such as 15RM
refers to a maximum of 15 times; 1RM refers to the maximum load (weight) that
can only be completed once. Number of rounds or groups: the number of rounds
engaged in training after different breaks. Total training volume: the
intensity multiplied by the number of iterations and the total number of
training rounds.
2. Progressive load principle:
During the
training process, the muscles will become stronger and stronger with the
training, so it is necessary to adjust the load to promote muscle growth.
3. Training position and sequence principle:
Start
training from the thigh muscles, the training sequence of the main muscle
groups of the body. The following figure shows the training sequence and
movement examples of the main muscle groups of the body:
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