Author/C4
We all know the importance of exercise and health, but everyone uses time differently. Some people can only make time for exercise once a week, although it may sound too elementary to practice only once a week. For those who have been exercising for a long time, it does not seem to be effective, but as long as the training menu is well arranged, there is also a good room for improvement.
Here are 3 principles for practicing only once a week:
1. Choose multi-joint exercise, whole-body training
Depending on the muscle part, the repair time is regarding 24-72 hours, but if you only train one day a week, it means that the last training has been 4-5 days away, so no matter your training purpose is health, increase muscle mass, and improve strength Or physical fitness, try to maximize the training benefits in a multi-joint, whole-body way! Refer to the following training menus for push, pull, leg and core:
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Press: bench press, standing shoulder press, parallel bar support
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Pulls: Pull-ups, deadlifts, barbell rows
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Legs: Squat, Split Squat, Bulgarian Squat
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Core: The farmer walks, pushes the sled
Although weightlifting is a multi-joint movement, because the technical level of weightlifting is quite high, it will not be considered if there is no certain weightlifting foundation. In addition, if your purpose is bodybuilding and local muscle sculpting, it is recommended to train more than 10-hours a week. 15 hour trainer.
2. You don’t need to change your movements too often
Although changing the angle can give different stimulation to the body, if you are not familiar with the movements, it is more likely that the body will be compensated, thereby increasing the risk of injury. Therefore, if you are a beginner and are not familiar with training movements, it is best to avoid random training. Lots of transformations.
3. After 3-6 weeks, increase the training intensity
After another 3-6 weeks of training, the neuroendocrine system will begin to adapt, allowing the body to have a stronger ability to cope with external resistance. Therefore, whether it is heavy weight or training to failure, only train once a week. In this case, it is necessary to accumulate step by step slowly, so that the effect of each training is accumulated, and do not increase the intensity of the body too hastily.
Surely someone will want to ask if this works? Of course, the effect is not as good as training more than 3 times a week, but it is worse than no exercise, because any resistance stimulation will positively help the body. Don’t be bound by lofty exercise goals. And don’t let “perfect” become the enemy of “good”!
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