This problem actually needs to be refined.
What is "effective"? For whom is it effective?
According to different training objects, they can be divided into two categories:
Beginner / Powerful
According to different training objectives, they can be divided into two categories:
Increase dimension / increase endurance
Based on the classification, we can talk about
Is it "effective" ?
In fact, our muscle fibers are roughly divided into two types: red muscle and white muscle.
White muscle: Also known as fast muscle, it provides rapid contraction to cope with high-intensity anaerobic training: for example, 6-12 movements with a large amount of weight (75% of 1RM limit weight). If you want to gain muscle, the focus of training is white muscle, because white muscle is relatively easy to grow.
When performing resistance training, your muscle fibers are slightly damaged. Subsequent rest and supplements help muscle repair, allowing the body to grow more muscles to fight greater resistance. Studies have shown that it takes at least 48 hours for a person's muscles to recover adequately , and you can still have another 200 or more on the second day of a squat.
But your body adapts quickly to this type of training, and if you use a constant load for a long time, it will cause your muscles to stop growing. So this is why we have to increase the intensity of training.
Red muscle: also known as slow muscle, provides relatively slow and continuous contraction, generally acting on aerobic exercise: running, swimming, riding... endurance sports are generally red muscle work, their shortcoming is that the growth is super slow.
So, when you are lifting the iron, do 30 times with a lighter weight, you will not add any muscle (no effect on the white muscle).
As for the model of “200 squats per day†and “300 push-upsâ€, the initial effect will be effective, because for people who do not exercise often, whether it is red or white, the response to sports stimulation will be great, but For those who have been exercising for a while, the effect will be greatly reduced.
So the problem is coming.
Do you have to replace the 200 squats per day with weight-bearing squats?
Frankly speaking, this is only determined by your conditions.
It is not a mistake to say that it is a mistake. It has a certain effect. But if you have the conditions in the gym, using 8 to 12 times the weight and the right way to practice your legs, the muscle-building effect is definitely better than your daily squat. But then again, if you don't have time to go to the gym, it's better to move every day than to lie down.
Attach a set of freehand squats
Note, only do squats
You can only fully exercise to the front of the thigh
But do not exercise other angles of the leg
Then you can add these actions to the training.
If you are in the gym, besides squat, you still need these
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