Many netizens are still college students. How can we achieve good results when practicing bodybuilding? Based on the reality of college students, we think we should pay attention to the following points.

1. Clear goals. This is very important, as it often depends on what kind of goals you have, and what kind of effects you have. That is to say, whether you want to be a bodybuilder, or want to lose weight, gain weight, or improve your body shape, you must have a clear goal. Only when the goal is clear can the exercise be directed and targeted, and only then can there be motivation and interest, and only then can good results be achieved.

2. Pay attention to science. When college students practice bodybuilding, they should make full use of their own advantages of having a high scientific and cultural literacy and having received more than ten years of physical education, overcome nausea and vomiting, improve their consciousness, and pay attention to scientific training. You should have an understanding of the physiological and anatomical knowledge related to exercise, the principles of muscle growth, time arrangements, movement selection, load and intensity, as well as your own exercise foundation and physical condition, etc. Only in this way can you achieve the best results in exercise. Moderate and effective. To achieve this, it is recommended to constantly summarize experience, find out the rules, and find out the amount of exercise, intensity and practice movements that are most suitable for you; when the "feeling" is vague, the intensity and amount of exercise should be on the low side rather than on the high side. Prevent excessive fatigue or muscle damage.

3. Practice according to need. Human body types can be divided into fat, thin and well-proportioned. Obese people need to consume excess fat and develop muscles. Therefore, more waist and abdominal muscle exercises should be arranged, more exercises with small weight and multiple reps should be used, and more aerobic exercises (aerobics, long-distance running, swimming, skating, etc.) should be performed. Note that when muscles are developed, they can also consume more fat, rather than "the more you practice bodybuilding, the more you gain weight." Thin people have less fat. Exercise should be aimed at enhancing muscle strength, developing muscle circumference, and increasing weight. Do more strength exercises with medium and heavy weights. Repeat each group of movements 8 to 10 times, and do at least 3 to 4 groups of each movement. , and at the same time, pay attention to controlling the number of long-distance runs. It is better to run less but not more, no more than 3 times a week, and every time you runThe time should be controlled at about 10 minutes. In addition, it is best to separate running from strength exercises. Do not arrange it before or after muscle training. It can be arranged on non-muscle training days. Thin people generally like to exercise, so they should strictly control the amount of exercise. 30 to 60 minutes of exercise every day is enough. Do not exercise excessively. You should also pay attention to dietary nutrition and overcome the negative tendencies of anorexia or partial eclipse. Well-proportioned people should pay attention to all-round development when exercising.

4. Comprehensive development. Bodybuilding is mainly about developing strength, increasing muscle size and symmetry. Body shape has a relatively small effect on cardiopulmonary function. Developed muscles require the support of a stronger cardiopulmonary system. Therefore, while doing bodybuilding exercises, you should also do other exercises, such as long-distance running, skating, swimming, aerobics and other aerobic exercises, to improve the function of the cardiopulmonary system. College students have heavy coursework and little time for exercise, so they need to pay more attention to comprehensive exercise. They must not only be physically fit, but also comprehensively improve their physical fitness, and strive to obtain the best exercise effect in the least time. Bodybuilding exercise itself also requires comprehensiveness. It cannot be based on interest. You like to train your arms but not your legs. You like to train your chest but not your back. Otherwise, your body will not develop in a balanced and well-proportioned way.

5. Pay attention to rest. To achieve the desired results from bodybuilding exercises, one of the key elements is good rest. Only good rest can eliminate the body's fatigue and promote muscle growth. The main way to rest is sleep. You must go to bed on time and get up on time to overcome the bad habit of "if you don't sleep at night, you can't wake up in the morning". Generally speaking, there should be 48 to 72 hours of rest and recovery time after muscle training.

6. Pay attention to your diet. Dietary nutrition is the material basis for ensuring muscle growth. For college students, as long as they appropriately supplement foods with higher protein content and eat as many fruits and vegetables as possible. Then there is the need to eat on time and not to be hungry and full. Remember that replenishing carbohydrates 15 to 30 minutes after exercise is of great benefit to the storage of glycogen. You should try to prepare some fast food, such as bread, biscuits, pasta, potato chips, etc. Protein supplementation should also be carried out between 1 and 1.5 hours after exercise. Another point is to drink more water. In addition to the water in food, you should drink 2 to 3 liters of water every day, in small amounts and many times.