The violent man reminds: Watch out for four major mistaken ideas in muscle exercise

The violent man reminds: Watch out for four major mistaken ideas in muscle exercise
Summary: The forming of muscles needs to go through the stimuli of high strength and large weight, will make the muscle fiber greater and greater like this, and will only improve muscular endurance with the training long-time in weight.
Mistaken idea one Each muscle group is done 3- 4 groups of movements
This is a famous film star, once obtained the suggestion that the international callisthenics championship champion's Arnold and Schwatzenegger put forward many times, he thinks such amount of exercise can guarantee your exercise gets to each fiber of muscles. It is in question until you practise sufficently to a long time,would not do the best you.
Think about it, the more diligently you practise, the shorter time what you kept is. For example a lot of people can jog one hour, but few people can high strength jump an hour, mentioning can keep better state during this period of time. But once your state begins to glide, you have already reached the exercise result of the muscle movement.
So don't put attention on the times of exercise of different movements, it is enough to repeat for 25- 50 times altogether. That is to say, five sets of movements are repeated for five times (25 times) Or 2- 3 sets of movements are repeated for 15 times (30 to 45 times) .
Mistaken idea two Each movement is repeated for 8 to 12 times
It is here that this mistaken idea is set up " Temper muscles within the range of the best " In theory,but in fact,it use will last muscle time at quantity medium-sized continuously at intensities medium-sized this method, in this way, will hinder the maximum producing amount of muscles. Because the forming of muscles needs to go through the stimuli of high strength and large weight, will make the muscle fiber larger and larger like this, and will only improve muscular endurance with the training long-time in weight.
So, each movement should change your repeated number of times according to weight, for example scheduled to last one month, the practising all over of three issues of every week, the first issue is repeated for 5 times, the second issue is repeated for 10 times, the third issue is repeated for 15 times. Strengthen the weight of strength training the second week later, the repeated number of times is the same as first week, not only can increase muscle quantity so, can also improve the endurance of muscles, but not every movement, no matter it is repeated for 8 to 12 times that the weight is big or small.
Mistaken idea three Make 3 sets in each group of exercises
In the past, people think the ideal amount of exercise reaching the quickest muscle and growing is that each group of exercises makes 3 sets. Certainly, saying so has no mistake, but 3 sets of movements did not have anything that can be worshipped blindly, the number of times of your movement should not be decided by a figure of people's acquiescence for many years. Because on condition that change in people's strength, the more your repeated number of times of a movement is, the fewer series what you need to do is, opposite and just the same as before.
So, keep the total amount that you temper, needn't go to take notice of each set of repeated amounts. You can repeat it 8 times or 8 or more times, if so you can do the movements about 3 sets. If there is your repetition for three times, then you do 6 sets of movements at least.
Mistaken idea four Must lift the hips while lifting the dumbbell
Lifting the dumbbell can temper dorsal muscles, will extend to horizontal abdominal cavity's muscles as dorsal pain, and horizontal abdominal cavity's muscles maintain steady a part of group of muscle of the backbone, lift the hips when weight lifting can exercise to horizontal abdominal cavity's muscles, thus increase the support to backbone, reduce the damage to the back.
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