健身基础常识（国外英文资料）.doc

健身基础知识（国外英文资料） Keep in mind the rules of fitness, everyone becomes a fitness expert: Big weight, low frequency, the number of groups, the displacement of long, slow speed, high density, cognitive consistent, peak contraction, continuous tension, relax between groups, many practice big muscles, eating protein after training, rest for 48 hours, light ning dont fake. Weight, low frequency: the theory of bodybuilding USES RM as the highest number of repetitions that can be done continuously. For example, the exerciser can only lift a weight five times in a row, the weight is 5RM. Studies have shown that 1-5rm training can increase muscle mass, develop strength and speed. The 6-10rm load training can make the muscles large and the strength increase, but the endurance growth is not obvious. 10-15rm weight training muscle fiber thickening is not obvious, but strength, speed, and endurance all have long progress; The 30RM load training muscle has increased capillaries and increased endurance, but the increase in strength and speed is not obvious. As you can see, the load weight of 5-10rm is suitable for building muscle mass training. Number of groups: when you want to exercise, do 2-3 groups. This is a waste of time, not a muscle. Must set aside 60 to 90 minutes of time to focus on certain parts, every action do 8 ~ 10 groups, in order to fully stimulate the muscles, and muscles need to restore the longer. Until saturated, muscle saturation to your feelings, the appropriate standard is: acid, swelling, numbness, solid and full, expansion, and clear thick muscle shape. 3. The long displacement: whether rowing, bench press, press, bending, must first put the dumbbells to low, as far as possible to fully stretch the muscles, and raised it high as far as possible. This is sometimes contradicted by constant tension, which is quickly achieved through a lock state. However, I do not deny the effect of the heavy weight half motion. Slow down: slowly lift, slowly lowering, and deep