Men fitness tips for teen

Exercise time to fit

Beginners and usually greater in proportion to it three times a week, 1-1.

5 hours, but each exercise should include the various parts of the muscles of the muscle. Every day, adhere to exercise may be muscle group is divided into two parts, the next day to practice, to ensure effective recovery of muscle.

As: this practice shoulder, belly, chest, back, practice tomorrow, legs and other parts of the arm.

Exercise time best fixed

Each exercise as far as possible take place at the same time, this will enable you to develop good habits, and helps the body organs forming a conditioned reflex.

After an hour and an hour before bed cannot exercise, otherwise affect digestion and sleep.

Physical best time is generally 15: 00-20: 00, you can consider as a major exercise time.

Master the correct breathing method

Correct breathing methods can help you focus on ideas that make motor coordination, rhythm exercises can lift more weight.

Generic actions and give small weight, it is hard, when inspiratory muscle contraction and relaxation restore breath. Lift weight or last several times to give the first deep breath, then holding gas do lift-and-drop actions, and then take a deep breath.

Exercise to mouth breathing exercises before doing stretching to prevent muscle and ligament injury, training to do a relaxation exercise, help eliminate muscle tension and fatigue.

Load weight according to their physical and

In General, developed muscles of valid number is 8-12 times, at least not less than 8 times, this number should be fought tooth and nail.

So load should be in the possession of the individual maximum strength of 70%-80%, that is, with this load is the most effective times to use large load, no more than 5 times. Development of endurance and reduce the number of the most effective fat-is the small load do 20 times, lumbar, abdominal fat reduction or even to do do it stops.

Each action required to exercise a number of groups

Each exercise movements need to practice a number of groups, it is stimulating muscles in order to enter the State, in order to increase muscle volume.

General big muscle group exercise groups can be more, the number of small muscle groups can be less. Beginners every action in three groups should be not less than two groups, a certain basis and according to the strength of growth levels and to three to five groups.

Rest time not too long

Each practice group breaks should not be too long, generally 40 seconds-50 seconds to load, high-intensity exercise breaks do not exceed 15 minutes.

Rest time affect training effect.

(Practice editing: Xiao Yong Chun)