Fitness, of course, must act according to plan. Many people have privately asked for a fitness program, which is basically rejected because they have not seen your body and physical condition. In this case, rashly making plans is an irresponsible performance. It is better to teach people to fish than to fish, so here @Global Fitness Center will briefly talk about how to develop a fitness program.
Observed, most of them with written fitness plans are beginners. The master's fitness plan is in the brain, does not rigidly fix a certain pattern, but listens to the body's language, and if necessary, even makes great changes and adjustments in the original plan.
The right training program is a necessary prerequisite for the successful completion of your training mission. But the problem is that many people have made mistakes from the beginning of the plan.
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Mistake 1: Overtraining.
Description: As the saying goes, there is no overtraining, only enough rest or insufficient nutritional supply. The cause of your progress is usually not due to improper training or training intensity, but because you have not arranged enough rest time between training sessions. You should properly schedule the training to ensure that the body is fully recovered between training sessions.
Solution:
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1. For most body parts, at least 72 hours of rest should be scheduled between training sessions. For example, if you practice triceps on Monday, then you can train your triceps again and schedule it on Thursday.
2. Do not arrange heavy weight squats and deadlift training for two consecutive days. At least 72 hours of rest should be arranged between such large weight compound training exercises.
3. In the compound training action training, the muscle group in the secondary force position will also bear a large training load. Therefore, you must take this into consideration when developing your training plan. For example, in the chest bench press training, the deltoid toe will also be greatly stimulated, so do not arrange shoulder training and chest training for two consecutive days. Instead, between the training of these two parts, at least 48 hours should be arranged. Alternatively, the training of these two parts can also be arranged together. In this way, they can be recovered at the same time.
4. Aerobic training also affects the body's ability to recover. Therefore, you should avoid using aerobic training with emphasis on your legs the day before your leg training.
Mistake 2: Excessive attention to the dominant part, while ignoring the weak part.
Description: Many people will practice their own strengths and practice their weaker parts. This is understandable, they even did it inadvertently. If the back is your advantage, you may prefer to do back training and use higher intensity training. Similarly, if your calf muscles are weak, you may skip calf training or reduce the intensity of your calf training. If this is the case, it will run counter to the right direction, resulting in stronger stronger and weaker weaker. Causes imbalances in the development of various parts.
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Solution:
1. You should train the weakest part alone or arrange for training at the beginning of the training session. Because at this time you have the most strength and physical strength, for example, some people will ignore the upper and middle chest of the pectoralis major.
2. If your lower limbs are weak, you can train the quadriceps and biceps in different days, and practice 2 to 3 calves per week.
3. You can arrange the parts that are particularly well trained at the end of the training session, or reduce the amount of training. If you develop a part far beyond other parts, you can even temporarily not practice this part until the other parts catch up.
Mistake 3: Preference for a certain week of training program.
Description: Many bodybuilders develop a habit, or use the same weekly training program for the long term. For example, Monday is always a chest training day. For many people, changing the weekly training program is hardly considered. In fact, changing the weekly training program often has very important practical value. This can improve the training effect and improve the training of the backward parts.
Solution:
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1. Change the weekly training program at least once every three months.
2. You can alternate between two different one-week training programs, or even a 7-day unit to arrange a full-body training program. For example, you can practice for 6 days, rest for 1 day, or practice for 4 days, and rest for 1 day. This will stimulate the muscle groups more comprehensively.
3. At least once a year, arrange for 1 to 6 weeks to train in completely different modes, such as high-level training (50 to 100 times per group), cycling training, or strength training.
Mistake 4: The arrangement is unreasonable.
Note: If we make reasonable arrangements, we should have enough time to give each training exercise and aerobic training the attention it deserves. In fact, even professional bodybuilders have to make compromises. In addition, even if your time is not limited, your physical fitness is limited, so you need to learn to properly arrange the training program.
Solution:
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1. The less time you train, the more you need to focus on compound training action training, such as squat and uphill bench press. Also, make sure that the weak body parts are fully valued. If you have to practice less than one part, please let the best part of you make concessions.
2. Don't feel guilty if you miss training because of injury, illness or other reasons. It may be a better choice to leave the gym when necessary than to insist on going to the gym for a perfunctory training (cold ing, when is it good).
3. If you only have 15 to 20 minutes of training time, you can use the giant group training mode for high-intensity training (said yesterday, rummaging yourself).
4. When the schedule is over, aerobic training is usually the first training content to be cut or compressed. If you don't want the aerobic training time to be compressed, you can schedule aerobic training and strength training at different times.
Mistake 5: Not all parts of the body can be properly stimulated.
Not all parts of the body can be properly stimulated.
1. Arrange your strength training and aerobic training to ensure adequate muscle recovery and growth.
2. At the beginning of the training class, first practice the backward body parts, or arrange the time separately, and specialize in practicing backwards.
Part.
3. Change your weekly training program regularly and occasionally change your training style.
4. When your time is tight, you should make adjustments to ensure the most critical training moves and weak parts.
Get the most attention.
5. Arrange the training plan reasonably to ensure that the small muscle groups get enough stimulation.
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