Basic Exercise Rules
What you need to know before you start exercising.
Some of Basic Exercise Rules
1-) All movements in the program must be thoroughly examined. Which movement, what muscle group is running, how it works, the starting and ending positions are very important. So make sure you understand what you will do and how you will do it before you do the movements.
2-) "Heat" and "Stretching" exercises should be done for at least 5 - 10 minutes before starting to work. Warming movements make the relevant muscle groups ready to work by increasing the flexibility of the connective tissues called tendons and ligaments and reducing the risk of injury. Be knowledgeable about warming up and stretching before your work schedule begins. Once you have finished working, you should do the same exercises as "Cooling" movements for a shorter period of time and at low tempo. A brief aerobic move for 5-10 minutes to cool down, preferably a slow-paced run, will suffice. Stretching work done at the end of the training should be longer than the germs made at the beginning, ie triceps should be stretched for 15 seconds at the end of the triceps which is stretched for 10 seconds at the beginning.
3-) Do not do your workouts (which is valid for all sports) with a full stomach, while the foods you eat are digested. For example, after a cramped meal, going to practice becomes inefficient and risks long-term risk. The best is to start exercising 1.5-2.5 hours after eating healthy fiber foods.
4-) Do not work when you are sick, sleepy, tired or drunk, this will cause you to run away from carelessness as it will decrease your productivity.
5-) Your work clothes should be comfortable, there should be clothes that do not tighten your body, which do not obstruct circulation, soft shoes and comfortable shoes that protect your sports shoes and ankles. It is also very important for your health to choose fabrics that will not block the skin's breathing. Choose natural fabrics such as cotton and linen for sports, or prefer clothing made specifically for sports. If you ask me, if you are not a professional, wear simple, natural clothes instead of giving a lot of money to these expensive items.
6-) It is important not to expose your body warm to air during work. If you are sick or sick, do not be guilty of crime.
7-) Movements must be done with complete mental concentration and correctness. Instead of leaning and twisting to make a move, do it at lower weights or less often. Most of the movements are special movements that are thought out, and if you want to take advantage of these movements you should do it right. Again, you must concentrate on the area where you are working to increase the efficiency you receive from these movements.
8 -) Maximum (Maximum) Weight and Maximum You should start by setting the repeat count. The maximum weight is 10 revolutions, but the weight you can do. The maximum number of repetitions you can do with the heaviest weight again. You will already see the right hand of BodytTR while breathing, so that in a professional training program the maximum weight is assumed to be 100% when the working weights are determined, and 50-70% of this is now programmed. If you are thinking about your training, if you are programmed, if you are not advanced in this job, try to know how many sets, how many weights, how many sets, and not the number of repetitions and workload is not determined.
9-) Except for the adaptation and adaptation period we call anatomic adaptation (because all regions can be lightly lighted on the same day during this period, see the anatomical adaptation text of the bodytr for further information soon). Otherwise you can move on the next day. After you have done your program with maximum weight and repetition, your rest day is very important. In some starter programs, all body parts are performed on the same day by making too many movements. This is a type of work that stops you from developing and causes you to be sick from work. According to new developments and researches, the most ideal development and productivity programs are working days on different days by separating body parts. Do not forget it, but do not forget to do good nutrition and good rest after well-exercised exercises, rather than exercises made with your muscles.
10-) In some exercises, for example "Crınch" (compression for stomach), do not use weight in a strict manner. Also specify the maximum number of repetitions you can make for that move. However, the stomach muscles also force higher weights to thrive, but if beginners are hasty for stomach work, this can have bad consequences.
11-) You will use 80-85% of your maximum weight and repeat counts in kilos and repeats you will use in your work sets in your program. Let's explain this with the following example:
For example, you will do the "Bench Press" movement for the chest, and you can do this action only 10 times in 40 kg. When you find that you can weigh 45 kilos and make only 6-7 reps, it is determined that your maximum working weight is not 45 but 40 kilos. Once you've found this, the Bench Press will use 32 kilos, which is 80% of the maximum weight of 40 kg. Once you have identified this number, apply the sets in the program. By working in this way, you will witness that your maximum working weight increases over time, and then you can continue to work towards achieving muscle growth by setting new working weights if you wish, according to your new maximum weight.
12-) Finally, learn to take the right breath, whatever it is we say, and always practice it.
Some of Basic Exercise Rules
1-) All movements in the program must be thoroughly examined. Which movement, what muscle group is running, how it works, the starting and ending positions are very important. So make sure you understand what you will do and how you will do it before you do the movements.
2-) "Heat" and "Stretching" exercises should be done for at least 5 - 10 minutes before starting to work. Warming movements make the relevant muscle groups ready to work by increasing the flexibility of the connective tissues called tendons and ligaments and reducing the risk of injury. Be knowledgeable about warming up and stretching before your work schedule begins. Once you have finished working, you should do the same exercises as "Cooling" movements for a shorter period of time and at low tempo. A brief aerobic move for 5-10 minutes to cool down, preferably a slow-paced run, will suffice. Stretching work done at the end of the training should be longer than the germs made at the beginning, ie triceps should be stretched for 15 seconds at the end of the triceps which is stretched for 10 seconds at the beginning.
3-) Do not do your workouts (which is valid for all sports) with a full stomach, while the foods you eat are digested. For example, after a cramped meal, going to practice becomes inefficient and risks long-term risk. The best is to start exercising 1.5-2.5 hours after eating healthy fiber foods.
4-) Do not work when you are sick, sleepy, tired or drunk, this will cause you to run away from carelessness as it will decrease your productivity.
5-) Your work clothes should be comfortable, there should be clothes that do not tighten your body, which do not obstruct circulation, soft shoes and comfortable shoes that protect your sports shoes and ankles. It is also very important for your health to choose fabrics that will not block the skin's breathing. Choose natural fabrics such as cotton and linen for sports, or prefer clothing made specifically for sports. If you ask me, if you are not a professional, wear simple, natural clothes instead of giving a lot of money to these expensive items.
6-) It is important not to expose your body warm to air during work. If you are sick or sick, do not be guilty of crime.
7-) Movements must be done with complete mental concentration and correctness. Instead of leaning and twisting to make a move, do it at lower weights or less often. Most of the movements are special movements that are thought out, and if you want to take advantage of these movements you should do it right. Again, you must concentrate on the area where you are working to increase the efficiency you receive from these movements.
8 -) Maximum (Maximum) Weight and Maximum You should start by setting the repeat count. The maximum weight is 10 revolutions, but the weight you can do. The maximum number of repetitions you can do with the heaviest weight again. You will already see the right hand of BodytTR while breathing, so that in a professional training program the maximum weight is assumed to be 100% when the working weights are determined, and 50-70% of this is now programmed. If you are thinking about your training, if you are programmed, if you are not advanced in this job, try to know how many sets, how many weights, how many sets, and not the number of repetitions and workload is not determined.
9-) Except for the adaptation and adaptation period we call anatomic adaptation (because all regions can be lightly lighted on the same day during this period, see the anatomical adaptation text of the bodytr for further information soon). Otherwise you can move on the next day. After you have done your program with maximum weight and repetition, your rest day is very important. In some starter programs, all body parts are performed on the same day by making too many movements. This is a type of work that stops you from developing and causes you to be sick from work. According to new developments and researches, the most ideal development and productivity programs are working days on different days by separating body parts. Do not forget it, but do not forget to do good nutrition and good rest after well-exercised exercises, rather than exercises made with your muscles.
10-) In some exercises, for example "Crınch" (compression for stomach), do not use weight in a strict manner. Also specify the maximum number of repetitions you can make for that move. However, the stomach muscles also force higher weights to thrive, but if beginners are hasty for stomach work, this can have bad consequences.
11-) You will use 80-85% of your maximum weight and repeat counts in kilos and repeats you will use in your work sets in your program. Let's explain this with the following example:
For example, you will do the "Bench Press" movement for the chest, and you can do this action only 10 times in 40 kg. When you find that you can weigh 45 kilos and make only 6-7 reps, it is determined that your maximum working weight is not 45 but 40 kilos. Once you've found this, the Bench Press will use 32 kilos, which is 80% of the maximum weight of 40 kg. Once you have identified this number, apply the sets in the program. By working in this way, you will witness that your maximum working weight increases over time, and then you can continue to work towards achieving muscle growth by setting new working weights if you wish, according to your new maximum weight.
12-) Finally, learn to take the right breath, whatever it is we say, and always practice it.
Posts
No comments: