How to work out is the right way fitness action group number of times arrangement

Many people have the intention of fitness, according to different purposes, there are different ways of training, so what is the right way?

The main exercise parts

Fitness shaping

If your purpose is fitness shaping, the body will become more line point, then you need to focus on the chest, back, abdomen, shoulders, legs to exercise, so more in line with your purpose.

Bodybuilding

If your purpose is bodybuilding, then you need to exercise all muscle groups, and not just a single muscle group large, need the whole body muscle groups coordinated with each other in proportion, especially need to the back, chest, arms, thighs and calves high-intensity exercise.

The choice of training intensity

Fitness shaping

Because of the purpose of shaping, then we do not need to super intensity training, strength training, upper body training action 12 to 15RM (RM: can repeat the maximum number of times), lower body training action 12 to 20RM.

Bodybuilding

Pre-training, upper body training movements 6 to 10RM, lower body training movements 8 to 12RM. After a certain base, the upper body and lower body to maintain the intensity of the first half of the body, while adding 12 to 15RM exercise the muscle group of other movements.

The choice of training method

Fitness Shaping

Recommended to choose multi-muscle training movements, to be able to exercise multiple muscles at the same time, such as bench press, squat, hard pull are great options for training large muscle groups. Increase biceps can choose dumbbell training, make the back become wider can choose pull-ups, abdominal muscles more obvious can choose curls, pectoral muscles more three-dimensional can choose barbell bench press, focus on stimulating the upper pectoral muscles can be more effective.

Bodybuilding

Bodybuilders need a combination of multi muscle group training and single muscle training, because the need to sculpt each muscle, pure multi muscle group exercise effect can not be achieved, need to be isolated to exercise. It is also necessary to exercise all the positions of each muscle, such as the upper and lower pectoral muscles, so as to achieve the requirements of bodybuilding.

The choice of training frequency

Fitness shaping

It is recommended that 6 times a week cardio training and 3 times a week strength training, for example, Monday to train the chest and shoulders, Wednesday to train the back and arms, Friday to train the legs and abdomen, do not need and bodybuilding friends each time only for a muscle training.

Bodybuilding

At least 4 times a week, each time for a muscle for high intensity training, there is no fixed order of alignment, you can design your own, but a muscle after high intensity training, need to rest 48 to 72 hours before starting the second training.

Frequency of diet

Fitness Shaping

Three normal meals per day, but one protein powder supplement between each meal. The ratio of protein, carbohydrate and fat intake is 4:3:3.

Bodybuilding

You need to eat 5 to 6 meals a day, with about 3 hours between each meal, and need a large supply of energy to meet the effects of heavy training. The ratio of protein, carbohydrate and fat intake is 4.5:4.5:1.