You have spent a lot of time in fitness, do you feel that you are getting half the result with half the effort and your progress is slow? Sometimes it feels like you have a fake body...The following Mr. Muscle brings 10 basic fitness terms. If you haven't figured them out yet, then you may feel right.
1 Maximum heart rate (MHR)
If you don’t understand these 10 most basic fitness terms, you may have a fake body
Maximum heart rate means as its name implies, it refers to the limit number of heartbeats in one minute. Of course, this value is difficult to achieve, usually we use (220-age) (220 minus age) to calculate the maximum heart rate
Generally, it is necessary to reach 60-80% of the maximum heart rate when reducing fat, and stick to it for more than 30 minutes, there will be a good fat reduction effect.
2 Body fat
If you don’t understand these 10 most basic fitness terms, you may have a fake body
Refers to the proportion of body fat in the total body weight, also known as body fat percentage, which reflects the amount of body fat. Generally, 15% of sebum is appropriate for men and 22% for women.
3 Exhausted
If you don’t understand these 10 most basic fitness terms, you may have a fake body
Exhaustion refers to the inability to complete one more trial lift after the weight-bearing training is completed to make the muscles reach a certain fatigue state. Exhaustion training is very common in bodybuilding training. It usually occurs in multiple training sessions. It is a good way to deepen muscle stimulation and strengthen muscle endurance.
4 Pump
If you don’t understand these 10 most basic fitness terms, you may have a fake body
Pumping sensation is also called congestion, which refers to the swelling of the muscles caused by the blood flowing to the target muscles in a short period of time during weight-bearing training, and it also increases the muscle circumference.
Beginners only need to strictly train the standard movements, and they can slowly find the feeling of extreme muscle congestion and skin tightening without being greedy for weight.
5 Pyramid training
If you don’t understand these 10 most basic fitness terms, you may have a fake body
Pyramid training in bodybuilding usually refers to the process of gradually increasing the training weight and reducing the number of attempts. Pyramid training can be implemented directly or in reverse. In the pyramid training process, the increase in weight and the decrease in the number of times must be close until the number of attempts is reduced to less than 3 times. This training method is very effective for finding your own limit weight.
6 Supersets
If you don’t understand these 10 most basic fitness terms, you may have a fake body
The super group was created by Arnold Schwarzenegger to save training time. This training method can stimulate more muscle groups in the shortest time, but the training intensity is also very large, and it is not recommended for trainers below the intermediate level.
The method is very simple. When you combine the exercises of two related muscle parts that have opposite effects in one group (for example, chest and back, second and third head, second and fourth thigh, abdominal muscles and lower back) , This is called a super group.
This kind of opposing muscle groups should be practiced closely together. When one of them is practiced, it will help to promote the elimination of fatigue in the other part.
7 Interval between groups
If you don’t understand these 10 most basic fitness terms, you may have a fake body
The inter-group interval is simple to understand and refers to the rest time between groups in weight-bearing training. However, there are very few friends who can well control and use the inter-group interval.
The interval between groups for muscle gain and fat loss ranges from 30 seconds to 180 seconds, adjusted according to the weight and difficulty of the load, relax or stretch during rest, do not go to chat with someone.
8 Sticky point
If you don’t understand these 10 most basic fitness terms, you may have a fake body
We all encounter in weight-bearing training. When we try to lift the last few times, there will be an intermediate pause in the process of lifting the weight. As the limit comes, this pause will become more obvious.
9 Isolation
If you don’t understand these 10 most basic fitness terms, you may have a fake body
Isolated action is also called single-joint action. During the action, only one joint is active, and the local muscles are concentrated and exerted, and other muscles are rarely involved in concerted force, which can deepen the muscle stimulation at the local position.
Like biceps curls, triceps flexion and extension, birds, and most leg flexion and extension equipment, all are single-joint movements.
10 Composite Actions
If you don’t understand these 10 most basic fitness terms, you may have a fake body
Composite actions is also called multi-joint action. In one action, at least two joints are involved. The compound action will involve active muscles and synergistic muscles at the same time. The strong trainer of synergistic muscles can lift heavier weight. It is a training action to develop muscle circumference and muscle strength
