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About fitness
Aerobic exercise: low-intensity exercise lasting for a period of time can ensure smooth breathing throughout. Common jogging, elliptical machine, mountain climbing machine, cycling, swimming, etc.
Anaerobic exercise: exercise that can't guarantee complete breathing and lacks endurance, the most typical one is strength training.
Pump feeling: the feeling of muscle congestion during strength training.
Platform period: after training for a period of time, muscle circumference, strength and even endurance are no longer improved. Effective ways to get through the platform period include strengthening training intensity, changing training methods, adjusting diet, or stopping training for a while before resuming training.
Fat reduction: The goal is simply to reduce fat, but it is often inevitable to lose some muscles.
Muscle gain: the goal is simply to gain muscle, but it is often inevitable to add some fat.
Compound movements: Multi-joint movements, such as squat, bench press, hard pull, push and other basic movements, compound movements are an effective means to develop muscle circumference and strength.
Isolated action: single joint action, only the target muscles are exerting force, such as flying birds, arm bending and leg flexion and extension.
Free weight: loads without fixed trajectory, such as barbells, dumbbells, kettlebells, etc.
Rm: Maximum number of repetitions, maximum number of exhaustion, that is, the number of times exhaustion can be completed.
Intergroup interval: the rest time between groups in strength training.
Peak contraction: when the muscle contracts to the most tense pole position, it is deliberately kept and contracted again, so that the muscle has a complete tightening state at this position, lasting 1~2 seconds, which is used to deepen the stimulation to the muscle, depict lines and details, and make the muscle full.
Centrifugal contraction: refers to the process of "slow elongation" of muscles against external resistance, also known as "concession contraction" Let's take belly rolling as an example. After the rectus abdominis is tightened, the process of head and shoulder returning to the ground is called centrifugal contraction. Take dumbbell bending as an example. After making a bend with a dumbbell, the process of slowly controlling the falling of the dumbbell is called centrifugal contraction.
Abdominal breathing: it is a way of breathing. Abdominal breathing is characterized by bulging abdomen when inhaling and contracting abdomen when exhaling. The whole breathing process is mainly completed by the activity of diaphragm. Abdominal breathing can increase the oxygen intake per breath, accelerate the metabolism of the body, and play a greater role in the regulation of people's mental state.