Author/Q4
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 exercise only once a week. a week. time, it does not seem effective, but as long as the training menu is well organized, there is also a good room for improvement.
Here are 3 principles for exercising just once a week:
1. Choose a multi-joint, full-body workout
Depending on the muscle part, the repair time is around 24-72 hours, but if you only train one day a week, it means that the last training was 4-5 days away, so no matter what your training purpose is for health, increasing muscle mass, and improving 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, fixed shoulder press, parallel bar support
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Pulling: Pull-ups, deadlifts, barbell rows
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Legs: Squat, Split Squat, Bulgarian Squat
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Core: The farmer is walking, pushing 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 specific weightlifting foundation. In addition, if your purpose is body building and muscle sculpting local, it is recommended to train more than 10 hours a week Trainer 15 hours.
2. You don’t need to change your moves too often
Although changing the angle can provide a different stimulus to the body, if you are not familiar with the movements, it is more likely that the body will compensate, thereby increasing the risk of injury. So, if you are a beginner and you are not familiar with training moves, it is better to avoid random training Many transitions.
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. So, whether it’s heavy weights 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 they do not increase the intensity of the body too quickly.
Surely someone will want to ask if this works? Of course, the effect is not as good as being able to train more than 3 times a week, but it is worse than no exercise, because any resistance stimulation will help the body positively. Don’t be bound by exercise goals tall body. don’t let “perfect” become the enemy of “good”!
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