Please enable JavaScript.

Coggle requires JavaScript to display documents.

Body Weight Workout (10 Common Training Variables (Splits (Whole-body…

- - - - Dump bells
      - Pull-up bar
      - Elastic Band
    - - When the repetition is greater than 25, then you are doing endurance training. It's more efficient to just add weight to increase muscle size and strength.
        
        Solution: Plyometrics Training
    - - Body-weight
      - Additional Resistance
      - Elastic resistance
      - :star: Plyometrics resistance （反向爆发力）
        
        Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power.
        
        This can make you run faster! And jump higher!
        
        Probably helpful for dancing too!! Cause you will need to more reactions.
        
        This kind of exercise differ the weight trainer and sprinter or explosive strength athlete: they are trained in different way!
        
        :star: When the ground touching time increase, you gotta stop!!
        
        Three or four sets of one to three plyometric exercises are generally more than sufficient. :red_flag:
        
        Don't over do it, cause it will be counterproductive.
        
        Don't end a very tired leg day with plyometrics, cause it's inefficient and fatigue.
      - Stretching
        
        :!!: Don't over stretch before workout, it might hinder it
        
        Between sets
        
        Don't be too strict, follow you feeling: if it feels good, then do it. Stopping otherwise.
        
        After workout
        
        Types (1~3 sets of of stretching per muscle group)
        
        Ballistic Stretching
        
        Static Stretching
- - - - Full range of the motion!
    - - If the effort is not there, the exercise doesn't help much!
      - Do this hard and not long!
        
        This can make things different!!
        
        Be self aware!! Be consistently do your best and be truthful!!!
- - - - Solid nutrition plan!!
    - - Let the pelvis the pull the leg, and roll the back!!! (FOCUS) :black_flag:
- - - - Set
        
        Hip dragging in and back (knee fix and not fw)
      - Full Hip Extension!! [Focusing on the knee, stay neither bw nor fw!]