1. Priority training method

It refers to giving priority to training the weak parts of the body muscles. In the initial stage of learning or after a period of practice, from the perspective of whole body development, some parts are relatively poor and the development is not uniform enough, so priority training must be given. For example, if the leg muscles are relatively poor compared to other parts, then squats and leg extension exercises should be trained at the front of the class, and the other parts should be trained at the back.

Second, circuit training method

During each training, multiple exercises and training equipment for training different parts of the body are arranged in a certain order. The trainer practices each exercise in sequence according to the pre-arranged content program until all movements are completed. This is done. A cycle of training.

A circuit should usually include 6-14 exercises for different parts of the body, with 45-60 seconds between exercises and 2-3 minutes between each circuit. One or several circuit training sessions can be arranged in one training session. This practice method is more suitable for beginners.

Its characteristic is that it can comprehensively affect various organs and systems of the body, improve physical fitness, and increase muscle strength and endurance. It can also eliminate boredom. The local burden on the muscles is not heavy and it is not easy to fatigue. It can mobilize the enthusiasm of the trainer and stimulate the interest in training. The amount of exercise can be gradually increased according to each person's physical fitness and training level. Practice one cycle at the beginning, then add another cycle after 2-3 weeks, and gradually increase it to 3-4 cycles, but no more than 5 cycles at most.

Three quantitative training methods

It refers to a training method that quantitatively stipulates exercise methods, equipment weight, exercise times, number of exercise groups and interval time, etc. It is specific, clear, easy to master, and is the basis for other training methods. The quantitative training method uses the symptoms of muscle congestion, swelling and excitement and heat as the basis for whether the set amount is appropriate. It combines quantitative and qualitative methods to facilitate inspection and regulation of training. The number of movements and the number of groups are based on the congestion and swelling of the muscles at that time. Depending on the situation, you should generally practice until there is obvious congestion and swelling, that is, the muscles have reached obvious saturation. If the movements are correct and the load weight is appropriate, "signs" will generally appear within the prescribed number of sets; otherwise, the number of sets should be increased appropriately to ensure the training effect.

The quantitative training model in the primary stage is: {(8-12RM)+(1-2')}*(3-5) Practice 5-7 movements each time, which takes about 1-1.5 hours, every You can change a small part of the actions in two or three months according to your own situation to make the plan more in line with your own development needs.

IntermediateThe quantitative training mode of the stage is: {(9-12RM)+(1-2)*(4-6), which can be done 4-5 times a week, with 8-10 exercises each time, about 2 hours, and the group The intervals are shorter.

The quantitative training model at the advanced stage is: {(8-10RM)+(30-50")}*(5-7), which requires heavy weight, many sets, short rest, and commonly used movements of the same nature. To exercise a certain main muscle, the training intensity is quite high. Therefore, a period of transition training should be carried out at the beginning of training to gradually improve the adaptability and prevent excessive muscle fatigue and tendon injury.

Fourth, the fixed-weight training method refers to using a relatively large, fixed weight to complete each set of exercises when doing movements, and the intervals between sets are short, and continuous practice until one set can only complete one exercise. It is heavy, fast-paced and easy to fatigue, so it is also called fatigue training method. (6-8RM+20”)×(8-6)→1;(4-6RM+15”)×(6-4)→1;

When the maximum number of repetitions is reduced to the group that can only be completed once with maximum effort, the movement practice is temporarily ended, and then the movement is continued to practice. The fixed weight training method is a high-density and high-intensity dynamic training, which stimulates the muscles strongly and can mobilize more muscle fibers to participate in contraction, making the physiological and biochemical reactions in the muscles more intense, thus making the muscles grow faster. The intervals are short, the intensity is high, and the muscles are obviously hypoxic. The number of exercises plummets from group to group, and the exercises become more and more difficult. Therefore, after practicing each movement, you must take a compensatory rest for 2-3 minutes, and strengthen deep breathing activities to pay off the oxygen debt in time.

The fixed weight training method has high requirements on the cardiovascular system, so you should pay attention to the following points: ① Make sufficient preparations ② Strengthen safety protection ③ The weight is appropriate, too light, and too many groups will cause too much local muscle fatigue. Too heavy and too few sets will reduce the amount of training, so it is better to complete the exercise with fixed weight in 6-8 groups; ④ Beginners should practice basic movements first, and use fixed weight training on the basis of quantitative training to avoid movements. Deformation affects the training effect. Perhaps for this reason, quantitative training is generally more suitable for intermediate and advanced training stages.