Fitness

Top 6 ways to lose weight at home for women

Top 6 ways to lose weight at home for women

How to lose weight at home for women is for women who are busy, do not have time to go to the gym … or are ...
20 effective home gym exercises for men

20 effective home gym exercises for men

Modern society makes people less and less time concerned about health. When the body stagnates, the overweight ...
8 Best and Simple Exercise to Increase Height

8 Best and Simple Exercise to Increase Height

1. Exercises to increase height with single beams Simple rafters are a simple way to improve your height. Mono ...
10 Best Home Gym Equipment You Should Have

10 Best Home Gym Equipment You Should Have

Read the article below if you want to have a toned and healthy body. Willtiptop will introduce you to some gym ...
10 effective and simple home gyms exercises

10 effective and simple home gyms exercises

Most of us have some similar problems when we want to exercise at home. Like the lack of space or training ...
Top things you can do during the COVID

Top things you can do during the COVID

The epidemic has caused significant impacts on the economy as well as the activities of individuals and. ...

General concepts

Like many disciplines, GYM contains many related terms, acronyms, or simply the familiar calling of the majority of practitioners. To start, let’s take a look at the most familiar concepts and terms with Willtiptop.

Fitness: Exercise or just general exercise; just practice to have a better, more balanced and healthier body.

Gym: stands for “gymnasium” or “Gymnastics” for indoor exercise. The gym is a gym where people strive to exercise every day.

Aerobic: Aesthetic exercise, is understood as a set of exercises with body movements. Aerobic exercises are often accompanied by music with guidance from a trainer.

Workout: A common Western saying that the exercise plan is outlined in a detailed, methodical way that includes many contents, quantity, sequence, and nutrition.

Training: Just practice in particular according to the lesson plan or a certain practice method. In bodybuilding, Training usually follows a training method, for example, Body Training, Hellraiser training.

The most common concepts with exercises

Exercise: It synthesizes movements, postures, movements, breathing … to develop one or more muscle groups.

Set: Exercises, which means doing one exercise without rest. Between sets are intervals, usually 5 to 10 seconds in length.

Rep: Number of repetitions continuously during a set. It is counted towards the end of an set.

Isolation: Isolation, for exercises that focus with one muscle group.

Commpound: Combine, for exercises that focus on many groups at once. For example, when lying in a chair pushing the barbell will impact muscle groups such as chest muscles, shoulder muscles, and hind arm muscles.

1RM (Rep Max): The maximum weight that can be lifted or pushed in a single time. The larger 1RM number, the more serious it is in practice and the effectiveness of that.

Overtraining: Overtraining. The concept of Overtraining usually occurs when the excess weight or the intensity of the exercise is too much for the body to recover. If you continue to exercise in the same manner as above, it will cause the muscles to not develop, even causing injuries while exercising.

Warming Up (Warm Up): Warm up, warm up the muscles, before starting a session. Usually these will be jogging, full-body warm-ups with light workouts and light weights.

HIT (High Intensity Training) High intensity training. The concept was long-established and developed by Dorian Yates (1 Super World Bodybuilding Champion). The main fault of HIT is heavy training with high weights and reps.

Drop Set: Gradually reduce the weight and practice until your best.

Rest – Pause: Exercise with the initial weight, you can lift from 6 – 10 reps. After you can’t lift any more, rest for about 10 seconds and then continue until you are all free.

Forced Reps: Exercise with the support of your partner. Each time you push the weights, the helper will apply enough force for you to perform the exercise.

Partial Reps: Do a heavy workout until you can’t complete a rep with enough range of muscle movement, then continue by reducing the range of muscle movement. The muscles may not need to fully stretch.

Rep Blast: 1 set with 20-30 reps for complete muscle tension.

Volume Blast: Volumes 5 – 10 sets with 10 reps. End up in a set where you can’t do the full 10reps anymore.

Super Set: Combining different exercises of the same muscle group with no rest time (very little rest)

Pyramid Training: Practice using a pyramid method. Practice with decreasing sets and reps, just like working from bottom to top. For example, set 1 sets 12 reps; set 2 sets of 10 reps; 3 set of 8 reps for one muscle group.

5×5 Program: The practice program revolves around 1 point with 1 muscle group, 5 sets, 5 rep / set

Periodization: A program to practice in a split-phase style, such as having 3.4 landmarks on the road; go through column to column. In bodybuilding, people usually calculate the first 3 months to gain weight, increase strength, are allowed to eat and drink as long as they have the strength to lift weights. 3 months later, approaching a new milestone, cutting muscle tone, stabilizing. The last 3 months are training and muscle eating.

Powerbuilding or Powerlifting: A program that focuses on strength and just strength. Practice following this method, no need for beauties or abs. The ultimate goal of the exercise is immense strength, the more powerful the effect. This practice is aimed at overcoming your strength limits.