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4 Muscle Exercise Errors - 4 Muscle Exercise Errors you need avoid

Error 1: Each muscle group have 3 ~ 4 sets of movements.

This advice is raised by Arnold Schwarzenegger, a famous action movie star, who has own several international bodybuilding champion. He considered that 3 ~ 4 sets of movements can guarantee that your every muscle fiber can get exercises. The problem is when you got to the point enough for a long time, you will not do as your best.

The more you practice hard, the shorter you can hold. For example, many people can jog for an hour, but few people can jump high strength to an hour, let alone keep the best condition all the time. In fact, once your best state is getting stat down, you have reached the effect of muscle exercise training. So do not focus on the number of different actions on the movement, a total of 25 to 50 times repeated enough. That means, five sets of movements repeated five times (25 times) or 2 to 3 sets of movements repeated 15 times (30 to 45 times).

Error 2: Repeating 8 to 12 for each action is the best extent for the muscle exercises.

In fact, this method makes the muscles maintain medium time under the medium strength that will prevent the muscle from the maximum amount of formation. Because the formation of muscle need the stimulation of high strength and large weight. That will make the muscle fibers become larger and larger, while the weight of long-term training will improve the muscular endurance.

Therefore, the number of each action repeats should based on the weight. For example, one month whole body exercises with 3 times per week, we can arrange like this:

The first week:

The first time repeat 5 times, the second 10 times, third repeat 15 times.

The second week increases the weight of the strength training. The repeat times as the first week. It can not only increase the amount of muscle, but also improve the
endurance
of the muscle.

Error 3: 3 Sets of each exercise

In the past, people think that to achieve the fastest
muscle
growth, the ideal amount of exercise is 3 sets of each exercise. Of course, nothing wrong with the saying, but you needs not to believe in

the number. The times you do the exercise should not be decided by a default number. Because under the same power, the more you repeat the movements, the less you need to do other sets of exercises, vice versa. So, keep your total amount of exercise, you don't have to care about how much each reparations.

Error 4: Lift your hips when lifting dumbbells

Lifting dumbbells can exercise the back muscles. When the back pain will extend to the lateral abdominal muscles, the transverse abdominal muscles are used to maintain spinal stability. In the weightlifting exercise, lifting hip can exercise the transverse abdominal muscles，thereby increasing the support of the spine to reduce back injuries.

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Way Muscle

4 Muscle Exercise Errors - 4 Muscle Exercise Errors you need avoid

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